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
Unweighted Bulgarian Split Squats (No Measure)
3 x10 each leg @ 21X1
Metcon
Metcon (AMRAP – Reps)
AMRAP in the time designated
7 Deads 275/185
7 Wall Balls 20/14 to 10 foot line
1 min
rest 1 min
2 min
rest 1 min
3 min
rest 1 min
4 min
RX+
305/205
30/20 to 10 foot line
Score is total reps
BWB Cardio
Metcon (AMRAP – Reps)
AMRAP in the time designated
7 KB Deads 55/35
7 Wall Balls 14/10
1 min
rest 1 min
2 min
rest 1 min
3 min
rest 1 min
4 min