10/03/2019

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 (4 Rounds for time)

Every 5 mins for 20 Mins:

20 Alternating DB Snatches (50/35)

40 Air Squats

20/15 Cal Row
If you finish in under 5 minutes, rest remainder.

Aim for a minute to minute and a half rest.

Clean + Front Squat + Thruster (3×1)

You will do 1 clean + 2 Front Squats + 3 Thrusters.
Increase from last week.

BWB: Metcon (4 Rounds for time)

Every 5 minutes for 20 minutes:

20 Alternating DB Snatches (25/15)

30 Air Squats

15/10 Cal Row