WOD

18
Jul

7/19/18

CrossFit 45 North – CrossFit

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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

Weightlifting

A1: Tempo Deadlift (3 sets x 5 reps at 60% @3330)

Hold at top of deadlift for 3 seconds and take 3 seconds to lower the bar to the ground

NO MIX GRIP!!!

A2: False Grip Pullups (3 sets x 5 reps @1113)

Scale by sitting on the floor

Deficit Deadlift (3 sets x 5 reps @ 65% linked )

BWB Cardio

Row – 30 second repeats (cals) (5 Rounds for calories)

Row 30 seconds, rest 1 minute; repeat x 5 for calories

Metcon/BWB

Metcon (AMRAP – Reps)

Amrap 5 min

10 KB Deadlifts – 72/55

10 Box Jumps 24/20