FNL for Stephen


FNL for Stephen

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

Midline (No Measure)

3 sets

A1. 10 Laying down PVC pipe pull overs (raise feet as you pull PVC pipe towards hips)

A2. 10 Weighted Hip Thrusts

A3. 10 Single leg RDL with KB in opposite hand of post leg (do both legs)

Everyday Warrior 2018 Battle Series (AMRAP – Reps)

9 min Ladder style

2-4-6-8-10 Deadlift 225/155 (increase by 2)

10-20-30-40-50 DUs (increase by 10)

2-4-6-8-10 Toes to Bar

Scaled is 135/95


Hanging Knee Raises