8/25/16

CrossFit 45 North – CrossFit

Warm-up

Hand Stand Pushup Work

Hand Stand Pushup Work

Hand Stand Work

Options:

Work on Kicking up

3 sets x 10 reps of seated dumbbells presses with 2 wall walks each set

or

10 to 15 scaled strict HSPU

or

15 to 20 Strict HSPU

Weightlifting

Front Squat (6 sets x 2 reps; 1 set x max reps; build from 65%)

6 sets x 2 reps building starting at 65%

Then for 7th set: max reps at same weight as 6th set

Metcon

Double Pump (Time)

5 RFT – 10 min time cap

20 Double Squat Wall Balls

30 Double Unders

Post wod Mobility

cobra

pigeon

calves