Announcements

Recovery/Mobility Saturday 4/23 at 8:30AM

OKC Memorial Marathon Sunday 4/24

Stink & Drink 4/29 SOUTH @ 6:30p!

CrossFit 405, CrossFit 405 South – CrossFit

Warm-up

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

With Coach:

2 sets of 8-12 each:

+ goblet squats:

keep tension in legs, back set, think glutes and pushing though heels)

+ RFESS=Rear foot elevated split squat:

hips square, push through heels, glutes!

+ Single leg RDL holding KB with both hands:

keep spine neutral-no rounding to reach the floor! It’s not how far down you go, just get good stretch on leg on ground and really reach back with elevated leg

Strength

25:00

RXD: Deadlift (build to a 1RM)

INT: Deadlift (build to a 5RM)

NOV: Deadlift (5,5,5,5,5; small build if form is perfect)

mechanics focus

Workout

7:00 – 14:00

2k Row (Time)

Max Effort 2k Row

Mobility

Hamstring floss and/or hamstring smash (LAX ball with box)