6/20/18

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

Weightlifting

Back Squat (3 x 5 @85%)

BWB Cardio

20 seconds assault bike + 5 burpees – rest 90 seconds repeat x 5

Metcon/BWB

Metcon (AMRAP – Reps)

In 21 minutes:

Run 2 miles then with remaining time get as far into reverse Annie:

10 – 20 – 30 – 40 -50

Double Unders

Situps