Announcements

Join us for team training on Thursday night at 7:30 PM!

CrossFit On Track – CrossFit

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Gymnastics

Pull-up skill practice!

Basic: Ring row – using hips to “kip” a ring row.

Intermediate: Butterfly pull-up – how to cycle short sets

Advanced: C2B butterfly – how to cycle short sets

Keep rep count below 50

Strict Pull Ups (5×5; AHAP)

Pull Ups with no kipping movement
Basic: assisted chin over bar

Intermediate: weighted 5×5

Advanced: C2B strict + weighted 5×5

Metcon

Metcon (Time)

4 rounds for time

12/12 KB snatch (55/35) – all 12 LEFT then all 12 RIGHT

15-20-25-30 abmat sit-ups