06/29/2022

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

Week1: Front Squat (5×4)

At 60-65% of Clean and Jerk 1RM

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

6 Squat Cleans (135/95)

12 GHD Sit Ups

18 DU’s

RX+

(155/105)

Metcon (AMRAP – Rounds and Reps)

45 North at Home

15 MIn AMRAP

6 Sandbag Cleans

12 Sit Ups

18 Jump Rope