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
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