10/30/18

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

Metcon/BWB

Metcon (Distance)

Time: 26 Minutes

Partner Workout

Max Distance on the Rower for teams of 2

One person is rowing

Second person is carrying a Dumbbell and Slam ball around the building.

Switch after 1 lap