9/14/18

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

A1: Hip Extensions (No Measure)

3 x 10

A2: Single Leg Landmine Deadlift (3 x 10 per leg)

(combine 5 single same leg bounding jumps right after before starting on second leg)

Metcon

Metcon (AMRAP – Reps)

AMRAP 24 MIN

30 Sandbag Backsquats – 40 lb

400 m Sandbag Run

The run counts as 4 reps – if you leave with only a few min remaining cut the run down and count a smaller number of reps

Body Weight Burn

Metcon (AMRAP – Reps)

24 min AMRAP

50 Airsquats

800 m run

800 m run is 8 reps see comment above about what to do near the end