23
May
05/24/2019
CrossFit 45 North – CrossFit
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
1 1/4 Front Squat (2×2)
Increase from last week.
Front Squat (2×1)
Max reps on second set.
Increase from last week.
Metcon (Time)
For Time:
15-12-9
Thrusters (95/65)
T2B
12-9-6
Thrusters (105/75)
T2B
9-6-3
Thrusters (115/85)
T2B
RX+: Start at (105/75) and build by 10lbs each round.
BWB: Metcon (Time)
15-12-9
Thrusters (45/35)
Knee Tucks
12-9-6
Thrusters (55/45)
Knee Tucks
9-6-3
Thrusters (65/55)
Knee Tucks
