8/9/16

CrossFit 45 North – CrossFit

Warm-up

Handstand Hold (No Measure)

Hand Stand Work

Options:

Work on Kicking up

or

Handstand Hold for 30 seconds x 2 to 3 sets

or

Shoulder Taps

Weightlifting

Shoulder Press (5 sets x 3 reps)

Metcon

Metcon (AMRAP – Reps)

AMRAP 20 min

7 Pullups

7 Push Ups

At the top of every 5th minute run 400 meters

RX+

AMRAP 20 MIN

7 Chest to Bar PU

7 HSPU

At the top of every 5th minute run 400 meters

Do not start with the run

Post wod Mobility

banded shoulders – all angles