9/14/16

CrossFit 45 North – CrossFit

A1: Chest-To-Bar Pull-ups (5 x max strict )

or do strict pullups

or 5 seated pullups on rings or bar

A2 : Handstand Push-ups (5 sets Strict HSPU work (see below))

3 sets 10 reps of seated dumbbells presses then 2 sets of 2 wall walks

or

10 to 15 scaled strict HSPU borken up across 5 sets

or

15 to 20 Strict HSPU broken up across 5 sets

Metcon (Time)

30 Burpees

10 HSPU

30 Pullups

10 HSPU

20 Burpees

10 HSPU

20 Pullups

10 HSPU

10 Burpees

10 HSPU

10 Pullups

RX+ Chest to bar

Time Cap: 16 Minutes
Muscular endurance after strict work

Post wod Mobility

banded shoulder stretch

roll lats, elbows, forearms