7/3/18

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

Lindsay’s Better BIrthday wod (AMRAP – Reps)

Complete as many rounds as possible in 45 minutes of:

Run 800 meters

275/185. deadlifts, 10 reps

Run 800 meters

50 sit-ups

each run is 50 reps

Body Weight Burn

Metcon (AMRAP – Reps)

Complete as many rounds as possible in 45 minutes of:

Run 800 meters

20 Pullups

Run 800 meters

50 sit-ups

each run is 50 reps