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CrossFit 405 – Express WOD

Warm-up

(No Measure)

Test OH range of motion

2:00 olympic wall sit with external rotation bias

2:00 triceps smash (1:00 per arm)

Weighted lateral raise, front raise, ext. rotation

Re test OH ROM

Workout

Metcon (3 Rounds for reps)

3 sets, 2’ rest between sets

Against a 4’ running clock:

400m row

50 Russian KBS (55/35)

Max rep burpees

*score is burpees

Mobility

Quad smash 3:00 per side