7/10/18

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)

Tabata ring Supports alternating with glute raises – 16 rounds

Metcon/BWB

Metcon (AMRAP – Rounds and Reps)

AMRAP in 25 min

Run 1 lap 80% speed (do not sprint)

1 min Dumbbell Hold (50/35 in each hand)

Sprint half way down building and back (starting at garage door)

rest 1 min

each task is 1 rep