CrossFit 45 North – CrossFit

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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

Bulgarian Split with DB Front Rack (3 x 10 each leg)

This is the regular bulgarian split squat but adding in a dumbbell in the front rack position. The dumbbell should be in the hand resting on the shoulder of the side opposite to the leg that is forward.


Metcon (7 Rounds for weight)

Every 4 min on the 4 min for 7 Rounds:

Run 400 m

Max Power Cleans

increase weight each round

time includes taking time to add weight

starting weight is 50% of Power Clean

Record total load (weight) each round (load (weight)= reps x weight)

Body Weight Burn

Metcon (AMRAP – Reps)

Every 4 min on the 4 min for 7 Rounds:

Run 400 m

10 Burpee Broad Jumps

Max rep Med Ball cleans

count total number of med ball cleans overall