1/11/17

CrossFit 45 North – CrossFit

Warm-up

Midline (No Measure)

Reverse Tabata L-sit – 8 rounds (10 seconds work; 20 second rest)

Gymnastics

Eccentric and Concentric Push/Pull (No Measure)

2 sets:

A1. 4 Eccentric Chest to bar or Regular Pullups – 5 count down

A2. 4 Eccentric Strict HSPU (or higher depth)**- 5 count

A3. Max Rep Strict Chest to Bar PU or regular pullups

A4. 7 to 8 Strict HSPU** (or higher depth with abmat or towel)

**

Scaling for A2: 2 wall walks or handstand holds (work up to 30 seconds)

Scaling for A4: 10 seated on floor dumbbell press

Metcon

Metcon (Time)

21-15-9

Cal Row

Toes to Bar

Ring Pushups

Time Cap: 15 Minutes

Post wod Mobility

cobra

doorway stretch