CrossFit On Track – CrossFit
Gymnastics
Butterfly pull-up practice! Coaches will guide athletes through 1 of 3 options (based upon coaches discretion):
1. Skill work only (working on 1st “good” butterfly or C2B
2. Repeat explosives! 12 sec. AMRAP EMOM x 10
3. 3x max reps with full rest (athlete must be able to already connect 12+ unbroken reps)
Pull-ups (3x max effort butterfly)
Weightlifting
PRIME: Metcon (No Measure)
14 min. AMRAP
Max unbroken bench press @ bodyweight
Max unbroken strict pull-ups
Conditioning
Metcon (AMRAP – Rounds)
Rowing Intervals:
18 min. x
Complete as many rounds as possible
500m row; rest 2 min. after each
Treat as conditioning – not a WOD