CLASS WOD


*Thanks CompTrain for the awesome programming!

EXTRA PROGRAMMING



GYMNASTICS STRENGTH

Developing the Muscle-Up
1. Handstand Walk Practice
Spend 20 minutes on Walking, Turning, Shuffling, Pirouetting, etc.

Developing the Pull-Up
1. Skill Conditioning
EMOM 12:
(1) 8-15 Kipping Handstand Pushups
(2) 50 Double Unders

2. Bar Work
3 x 5-10 Bar Muscle-Ups
4 x 5-10 Kipping C2B Pull-Ups
5 x 5-10 Toes-to-Bar

Gymnastics Skills
CrossFit Open 19.3

No extra gymnastics.

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