10/10/18
CrossFit 45 North – CrossFit
Warm-up
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
Midline (No Measure)
6 Rds Tabata Side Planks (3 per side before switching)
6 Rds Reverse Tabata L-Sit work 14 second rest 16 seconds
Metcon/BWB
Metcon (AMRAP – Reps)
AMRAP 25 min
Each Carry and lunge will incude 1 KB at your side and 1 Dumbbell in the Front Rack Position
Door to Door Carry
Lunge 50 feet
15 Burpees
Lunge 50 feet
15 GHDs
KB:55/35
DB: 50/35
Remember – even if not written – if you are subbing situps for GHDs, you must do 1/2 the total number of 1/4 jumping airsquats
Do not do more than 100 GHDs if you have not done them in awhile.
Lunge is 10 reps
Door to door is 1 rep
