5/13/16

CrossFit 45 North – CrossFit

Warm-up

Midline (No Measure)

3 sets

(if 30 seconds is too easy – try to go to 45 seconds)

A1. 30 second handstand hold

A2. 30 second ring support hold

Metcon

Metcon (Time)

4 RFT

20 x Box Jump 30/24

15 x HSPU

20 x T2B

15 x Ring Dips

Time Cap: 22 Min

Post wod Mobility

Shoulder internal rotation

wrist stretch / doorway stretch / band shoulder stretch