10/2/18

CrossFit 45 North – CrossFit

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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)

3 sets:

10 Ab Rollouts

10 Hip Extensions @3113

Metcon/BWB

Metcon (AMRAP – Reps)

4 min sets x 5

Work 3:30

Rest 30 seconds

Run 400 meters

Max Double Unders

RX+

Run 400 meters

2 Bar MU

Max Double Unders