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