Knees to elbows is hard. While hanging, slowly bringing your knees up and curling your body until your knees make contact with your elbows, and then in control returning your body to a dead hang, is the default at CFSC. With such a high standard for execution, modifications are a must to build the strength and coordination needed. Kipping to the top and slowly working the negative is a great way to work a full range of motion. Notice in the picture above, Dylan's hip is actually higher than his shoulders.
Complete as many rounds as possible in 15 minutes of:
115 pound overhead squat, 21 reps
15 Knees to elbows
Burpee Challenge: 68 burpees today