CrossFit 405, CrossFit 405 South – CrossFit

Warm-up

10:00

Warm-up (No Measure)

Thoracic flow:

2-5 reps for each movement

-dive bomber

-thoracic bridge

-squat + thoracic reach

-perfect stretch

-lying s waves

-blackburns

Strength

25:00

AD/IN: Close Grip Bench Press (@20X1; build to 1RM; rest as needed)

NOV: Close Grip Bench Press (@ 2011; build to a tough set of 5; rest as needed)

Workout

15:00 Time Cap

Metcon (Time)

For time

10,9,8,7,6,5,4,3,2,1

-hang power snatch (95/63) **each set unbroken**

-burpee
INT: HPS (75/53) / burpees; DO NOT have to be unbroken

NOV: DB snatch (35/20) / burpees

Mobility

Banded shoulder distraction 2-3:00 per arm (both directions)