Announcements

Board game party Saturday 4/9 at 2:00PM. Bring your favorite board game!

Lurong Challenge early registration is open now! Challenge starts May 16th.

CrossFit 405 – CrossFit

Warm-up

Warm-up (No Measure)

On own before class 4-10 min easy aerobic work (bike, row, jog, or combo)

With Coach:

Around the world warm up:

1:00 at each station, rotate through all stations once:

row, plank hold, V ups, bike, superman, air squats, burpees, jumping jacks, jump rope, lunges, Russian KBS

5:00-10:00:

Get all barbell movements warmed up to working weight and equipment set up

Metcon

Metcon (Time)

Workout (40:00 CAP)

Teams of 3 complete:

PART 1

Each person does 3 rounds:

10x thrusters 95/63

10x toes to bar

Complete all 10 thrusters and 10 T2B before next person goes. One person doing reps, one person resting, and one person rowing. Rotate through until all 3 have finished 3 rounds, then move on to next part.

SCORING NOTE: record total calories rowed in PART 1 (used to deduct time from your team total)

PART 2

50x ground to overhead 135/93

Split up reps however you choose, then move on to the next part.

PART 3

Each person does 3 rounds:

10x back squat (from rack) 185/123

10x burpees

Complete all 10 BS and 10 burpees before next person goes. One person doing reps, one person resting, and one person jumping rope (doubles or singles). Rotate through until all 3 have finished 3 rounds, then you are done! Modify weights and movements as needed.

SCORING NOTE: add up all double unders and all rowing calories and subtract 1 sec from total time for each rep; singles unders count as 1/3 rep, so every 3 reps = 1 sec deduction