12/22/2021

CrossFit 45 North – CrossFit

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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

Front Foot Elevated split squat (3×10)

3 Sets:

10 per leg with DB’s in each hand
Elevate foot on plate.

Metcon (6 Rounds for time)

Every 2 minutes for 6 RDS

100m Run

10 Back Squats (135/95)
At home wod is the same today.

Metcon (6 Rounds for time)

Every 2 minutes for 6 RDS

100m Run

10 Back Squats (135/95)
At home wod is the same today.