CLASS WOD


”19.4”

*Thanks CompTrain for the awesome programming!

EXTRA PROGRAMMING


CrossFit Open 19.4

No extra Work


GYMNASTICS STRENGTH

Developing the Pull-Up
1. Strength
20 Minutes
1-3 Pul up Negatives (5-7 sec/rep)
3-5 Push-ups
20 Sec Hollow Body (or tuck)

2. Accessories
3 x 10 Bicep Curls
4 x 15-20 Banded Triceps
3 x 10 DB External Rotations/side

Developing the Muscle-Up
Crossfit Open No Extra Gymnastics

Gymnastics Skills
CrossFit Open No extra gymnastics.

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