07/11/2019

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

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

1 Suicide Sprint

10 GHD Sit Ups

**Add 1 sprint each round**
Cone distance will start at front door and end at the mailbox.

BWB: Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

1 Suicide Sprint

10 Ab Mat sit Ups

**Add 1 sprint each round**