CrossFit 405, CrossFit 405 South – CrossFit

Warm-up

(12:00)

2 Rounds

10 goblet squats

10 KBS

5 glute bridge

5 supermans

+

Olympic wall sit 2:00

+

Pigeon 1:00 per side

Strength

20:00

ADV: Front Squat (2×60%, 70%, 75%, 80%, 3 sets of 1x 85%, r2-3:00)

INT: Front Squat (8 Sets x 2-4 reps; small build; rest 2:00)

NOV: Front Squat (3 sets x 10-15 reps; rest 2:00)

Workout

18:00

Metcon (Time)

5 Rounds (18:00 Time Cap)

14 Thrusters (MAX load 95/65)

13 pull ups
INT: 5 RFT: 11 Thrusters + 10 pull ups

NOV: 5 RFT: 10 Thruster + 10 ring rows

Mobility

Glute smash (w/ hip in ext. rotation) + elevated pigeon

Summer Time Accessory Work

Metcon (No Measure)

EMOTM for 10:

1: 10 Bar Dips

2: 10 Burpees AFAP

1-Mile Run (Time)

Max Effort 1-Mile Run