CrossFit 45 North – CrossFit
Gymnastics
Hand Stand Hold and Pushup Work (variable)
Hand Stand Hold and Pushup Work
Hand Stand Work
Options:
Work on Kicking up
or
Handstand Hold for 30 seconds x 2 to 3 sets
or
Shoulder Taps
Handstand Pushup Work:
3 sets x 10 reps of seated dumbbells presses
or
10 to 15 scaled strict HSPU
or
15 to 20 Strict HSPU
if you do sets of work record that, if not just comment what you did work on
Metcon (Calories)
Within 8 minutes:
800 meter run then max calorie row
rest 2 minutes
Withing 6 Minutes:
400 meter run then max calorie row
rest 2 minutes
Within 4 minutes
1 lap run then max calorie row
Post wod Mobility
Pretzel stretch
Psoas on rig