Announcements

Sign up for the LuRong Living Resolution Challenge by January 18!

Sign up to help volunteer at Fittest in OK
https://www.eventbrite.com/e/fittest-in-ok-4-judge-and-volunteers-tickets-20230722636

Ladies Night 6:30PM Friday 1/15

Recovery/Mobility 8:30AM Saturday 1/16

Olympic Lifting Class 2:00PM Sunday 1/17

CrossFit 405 – Express WOD

Warm-up

(No Measure)

2 rounds:

10 glute bridge

10 lunge or RFESS (rear foot elev split squat)

10 goblet squat

10 single leg RDL with KB in hang

10 rolling splits

Workout

Metcon (5 Rounds for time)

5 sets:

15 Cal Assault Bike

15 push-ups

Rest 1:00 between sets

Mobility

Calf smash 3:00/leg