Join us for team training on Thursday night at 7:30 PM!
CrossFit On Track – CrossFit
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
4 rounds for time
12/12 KB snatch (55/35) – all 12 LEFT then all 12 RIGHT
15-20-25-30 abmat sit-ups