CrossFit 45 North – CrossFit
Warm-up
Midline (No Measure)
Reverse Tabata L-sit – 8 rounds (10 seconds work; 20 second rest)
Gymnastics
Eccentric and Concentric Push/Pull (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)
**
Scaling for A2: 2 wall walks or handstand holds (work up to 30 seconds)
Scaling for A4: 10 seated on floor dumbbell press
Metcon
Metcon (Time)
21-15-9
Cal Row
Toes to Bar
Ring Pushups
Time Cap: 15 Minutes
Post wod Mobility
cobra
pigeon
doorway stretch