11/27/18

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

A1. 10 ab rollouts

A2. weighted Hip thrusts

Metcon/BWB

Metcon (Time)

Run 800 m

30 Bar Facing Burpees

Run 600 m

40 Burpees to Plate

RUn 400 m

50 Burpees to Targe

Run 200 m

60 Lateral Burpees over bar

Time Cap 30 min