10/18/18 – CrossFit 45 North

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

A1: Unweighted Bulgarian Split Squats (No Measure)

3 x 10

A2: PVC PIpe Laying Down Pullover/Leg lift (No Measure)

3 x 10

Metcon/BWB

Metcon (Time)

Run 1 Mile

40 Weighted Situps with Slam balls-20lbs everyone

30 Toes to Bar

Run 800 Meters

30 Weighted Situps with Slam Balls

20 Toes to Bar

Run 400 meters

20 Weighted Situps with Slam Balls

10 Toes to Bar

Time Cap:28 min