11/04/2019

CrossFit 45 North – CrossFit

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Handstand Work

For 5 to 10 minutes – work on various handstand skills: Walking, shoulder taps, kicking into handstand

Metcon (Time)

For Time

30 Alternating DB Snatches (50/35)

15 Burpee Box Jump Overs (24/20)

5 Wall Walks

400m Run

20 Alternating DB Snatches (50/35)

10 Burpee Box Jump Overs (24/20)

3 Wall Walks

400m Run

10 DB Alternating DB Snatches (50/35)

5 Burpee Box Jump Overs ( 24/20)

1 Wall Walk

400m Run

RX+: Handstand walk 75, 50,then 25 feet instead of the wall walks.

BWB: Metcon (Time)

30 DB Hang Power clean & press

15 Burpee Box Step overs

1:00 min plank

400m Run

20 DB Hang Power Clean & Press

10 Burpee Box Step Overs

:45 Second Plank

400m Run

10 DB Hang Clean & Press

5 Burpee Box Step Overs

:30 Second Plank

400m Run
Choose weight and box height.