8/16/18

Announcements

“Better Than I Deserve” this Saturday 8 am – come show your support for our Everyday Warrior, Stephen!
This will replace the 7 am Class WOD

CrossFit 45 North – CrossFit

View Public Whiteboard

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 Side Planks – 4 sets each side (finish one side before switching)

Metcon/BWB

Time Cap: 35 min

Jerry (Time)

For Time:

1-Mile Run

2k Row

1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
To learn more about Jerry click here