Kipping Mechanics & Core Control (Toes to bar)
Warm Up (5 minutes)
2 Rounds
- 10 Hanging Knee Raises
- 10 Hollow Rocks
- 10 Arch Rocks
Skill Work (50 minutes)
Phase 1: Strength & Positioning
- 4×10 Scapular Pull-ups
- 4×10 Strict Knee Raises
- 4×6 Strict Toes-to-Bar
Phase 2: Kipping & Flow
- 3×10 Kip Swings
- 3×6 Kipping Knee Raises
- 3×5 Kipping Toes-to-Bar
Phase 3: WOD (20 min) – “Core Blaster”
AMRAP 12 min
- 6 Toes-to-Bar
- 9 Dumbbell Snatches
- 12 Box Jump Overs