CrossFit 405, CrossFit 405 South – CrossFit

Warm-up

15:00 Minutes

Warm-up (No Measure)

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

With Coach:

D&B:

-lunge with torso twist

-high knees butt kickers

-10 glute bridge

-10 air squats

-10 each side leg swings

2:00 olympic wall sit

1:00 each leg with ext. rotation

10 of each:

-empty bar good mornings

-back squat

-lunge w/ bar on back

Strength

20:00 Minutes

TEMPO is Priority in sets

RX: Back Squat (@23X2; build to tough 2x in 12:00; rest as needed)

INT: Back Squat (@21X2; build to tough 2x in 12:00; rest as needed)

NOV: Back Squat (20X1; 5,5,5; build each set; rest 2:00)

Workout

Metcon (7 Rounds for reps)

7 sets

In 1:00 complete

3 hang power cleans AFAP (115/73)

5 front squats AFAP (115/73)

AMRAP double unders w/ time remaining

Rest 1:00 between sets
INT: HPC & FS (95/63) + double unders

NOV: 5 KBS + 5 goblet squats + single unders in time remaining

Mobility

Perfect stretch routine x 5 each side + LAX hamstring floss on box