CrossFit 45 North – CrossFit


Body Weight Burn and CrossFIt are all the same today

Midline (No Measure)

8 Rounds Tabata Primal Position Hold (just like the position you were in last week)

Handstand/ Pullup Work (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) OR work on free standing hs or other hs walk progressions


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

Scaling for A4: 10 seated on floor dumbbell press

HS Walk progression suggestions:

Kick up and have partner help assist with legs

Shoulder tabs while kicked up against wall


Post wod Mobility

Doorway stretch


Metcon (Time)

10 Rounds

6 Burpee Box Jump Overs 30/24

30 Double Unders
get used to jumping rope almost everyday