10/26/18

CrossFit 45 North – CrossFit

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Warm-up

Accomplish each task in any order you desire. Can be blended into sets

A1. : 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

A2: Supinated Pullup (Accumulate 15 to 20 with 3 second hold at the top )

Palms facing you

Ring Support Max Effort (Stay up as long as possible – repeat x 4 )

Modify support on box or ram horn

If first two are both over 45 seconds, make it an L sit ring support hold

Metcon/BWB

Metcon (Time)

6 RFT

10 ab rollouts use 25lb plates on the bar

50 Double unders

10 Chest to bar Pullups

Time Cap: 17 min