9/28/18
CrossFit 45 North – CrossFit
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
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
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
