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:

D&B: Bear crawl, inch worm (4x)

2:00 T-spine roll out

2:00 banded shoulder distraction

Empty bar: press, push press, split jerk, tall jerk (for foot work)

Strength

25:00

RX/IN: Split Jerk (build to 1RM)

NOV: Push Press (5,5,5,5,5; build to tough set of 5; rest 2:00)

Workout

5:00 to 15:00

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
INT: thrusters (75/53) and assisted pull ups

NOV: thrusters (45/35) and ring rows