CLASS WOD


*Thanks CompTrain for the awesome programming!

EXTRA PROGRAMMING


GYMNASTICS STRENGTH

Developing the Muscle-Up
CrossFit Open 19.4

No extra gymnastics.

Developing the Pull-Up
1. Strength
20 minutes:
2-3 Pull-Up Negatives (5-7 sec/rep)
4-6 Pushups
20-30 sec Hollow Body (or tuck)

2. Accessories
3 x 8 Bicep Curls
3 x 15-20 Banded Triceps
3 x 8 DB External Rotations/side

Gymnastics Skills

CrossFit Open 19.4

No extra gymnastics.

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