Announcements

CF 405 Mobility Seminar on Saturday Nov. 14th at 11AM-1PM

CrossFit 405 – Express WOD

Warm-up

(No Measure)

With Class:

D&B: lunge w/ twist, duck walk

2:00 foam roll upper back (in extension)

2:00 banded hamstring mob

Workout

Metcon (3 Rounds for reps)

(15:00)

3 sets

In 3 minutes:

1 DB Thruster (40/20)

1 Burpee

2 DB Thrusters

2 Burpees

3/3, 4/4, 5/5…

2 minutes rest between sets

Finisher

Metcon (Time)

Max effort 400m run or 500m row

Mobility

Foam roll lower body