9/6/18

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

A1: Good Mornings (3 x 10 )

A2: Unweighted Bulgarian Split Squats (No Measure)

3 x 10 each leg

A3. 15 Single Leg quarter jumps with foot up on bench

Metcon

Metcon (Time)

For time:

21 deadlifts 225/155

Run 400 meters

18 deadlifts

Run 400 meters

15 deadlifts

Run 400 meters

12 deadlifts

Run 400 meters

RX+ 275/185

TIme Cap: 13 min

Body Weight Burn

Metcon (Time)

For time:

Run 400 meters

30 Box Jumps

Run 400 meters

20 Box Jumps

Run 400 meters

10 Box Jumps

Run 400 meters

TIme Cap: 13 min