7/12/16

CrossFit 45 North – CrossFit

Gymnastics

Hand Stand Hold and Pushup Work (variable)

Hand Stand Hold and Pushup Work

Hand Stand Work

Options:

Work on Kicking up

or

Handstand Hold for 30 seconds x 2 to 3 sets

or

Shoulder Taps

Handstand Pushup Work:

3 sets x 10 reps of seated dumbbells presses

or

10 to 15 scaled strict HSPU

or

15 to 20 Strict HSPU
if you do sets of work record that, if not just comment what you did work on

Metcon (AMRAP – Rounds)

Every two minutes for 24 minutes

2 Squat clean and jerks 185/135

6 C2b

10 burpees
Start over at the top of every 2 minutes.

Record how many full rounds you complete

Post wod Mobility

Pretzel stretch

Psoas on rig