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