JP CrossFit – WOD

Metcon (No Measure)

Skill work: Butterfly Pull Ups

Every 90 secs for 6 rounds, alternating sets:

Option A (working towards pull ups)

Sets 1/4: 3-5 strict pull ups or ring rows (can be banded)

Sets 2/5: 3-5 hollow holds + 3-5 arch holds (~3-5 second holds)

Sets 3/6: 5-8 Low to high magnitude kip swings

Option B (has pull ups, but not butterflies)

Sets 1/4: 3-5 strict pull-ups

Sets 2/5: 5-8 arm only box butterfly pull ups

Sets 3/6: 5-8 Low to high magnitude kip swings

Option C (has butterfly pull-ups)

Sets 1/4: 3-5 strict chest-to-bar

Sets 2/5: 5-8 Single leg box assisted butterfly chest-to-bar

Sets 3/6: 3-5 Butterfly chest-to-bar

Metcon (AMRAP – Rounds and Reps)

AMRAP 16

200m run

15 Kettlebell swings

10 Chest-To-Bar

Rx+ Butterfly Pull Ups/C2B

32kg/24kg/16kg/12kg