7/25/16

CrossFit 45 North – CrossFit

Gymnastics

Hand Stand Hold and Pushup Work (variable)

Hand Stand Hold and Pushup Work

Hand Stand Work

Options:

Work on Kicking up

or

Handstand Hold for 30 seconds x 2 to 3 sets

or

Shoulder Taps

Handstand Pushup Work:

3 sets x 10 reps of seated dumbbells presses

or

10 to 15 scaled strict HSPU

or

15 to 20 Strict HSPU
if you do sets of work record that, if not just comment what you did work on

Metcon (Calories)

Within 8 minutes:

800 meter run then max calorie row

rest 2 minutes

Withing 6 Minutes:

400 meter run then max calorie row

rest 2 minutes

Within 4 minutes

1 lap run then max calorie row

Post wod Mobility

Pretzel stretch

Psoas on rig