10/25/18
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
A1: Single Leg Landmine Deadlift (3 x 10 per leg)
complete reps on both legs before moving on to cuban press
A2: Cuban Press (3 x 10 )
Metcon
Metcon (AMRAP – Reps)
Fight Gone Bad Style
3 Rounds
1 Min: Power Snatches 95/65
1 Min: box Jump overs 24/20
1 Min: OHS
1 min: box jump overs
1 min: Thrusters
1 min break
no rx+ option – practicing the movements for battle series workout
Body Weight Burn
Metcon (AMRAP – Reps)
Fight Gone Bad Style
3 Rounds
1 Min: Dumbbell Snatches
1 Min: box Jump overs
1 Min: Goblet Squat with Dumbbell
1 min: box jump overs
1 min: Single Arm DB Thrusters
1 min break
