CrossFit 45 North – CrossFit
Warm-up
Hand Stand Pushup Work
Hand Stand Pushup Work
Hand Stand Work
Options:
Work on Kicking up
3 sets x 10 reps of seated dumbbells presses with 2 wall walks each set
or
10 to 15 scaled strict HSPU
or
15 to 20 Strict HSPU
Weightlifting
Front Squat (6 sets x 2 reps; 1 set x max reps; build from 65%)
6 sets x 2 reps building starting at 65%
Then for 7th set: max reps at same weight as 6th set
Metcon
Double Pump (Time)
5 RFT – 10 min time cap
20 Double Squat Wall Balls
30 Double Unders
Post wod Mobility
cobra
pigeon
calves