05/09/2019

CrossFit 45 North – CrossFit

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7 Way Hips (No Measure)

15 reps of each movement on 1 leg then repeat for the other leg:

All movements are laying on your side on the floor. Ensure your lower back is not moving – shorten the movement if you have to

1. Leg Lifts

2. Forward leg swing

3. Backward leg swing

4. Full leg swing (forward to back)

5. Forward circles

6. Backward circles

7. Bicycles

Front Squat (5×1)

85% of 1RM

Metcon (Time)

4 RFT:

200m Farmer Carry ( 55/35)

16 Alternating Pistols

RX+: (72/55)

BWB: Metcon (Time)

4 RFT:

200m Farmer Carry (55/35)

16 Air squats