CrossFit 405, CrossFit 405 South – CrossFit

Warm-up

(18:00)

2 rounds

10 PVC pass thru’s

8 OHS

6 lunges /leg

4 push up to down dog

200m run

+

tissue work w/ lax ball upper back to triceps 2:00/side

+

pigeon pose 1:30/leg

+

Build to working OHS weight in 5:00

Workout

Metcon (AMRAP – Rounds and Reps)

Workout (30:00)

AMRAP 15:00

60 DU

30 Calorie Row

15 OHS (MAX load 115/80)

Rest 3:00
NOV: 100 single unders / 30 cal row / 15 front squats

2: Metcon (Time)

For Time (12:00 time CAP)

35/25 AB cals

800m Run

30 KB Swings (MAX load 70#/53#)

20 Burpees
INT: 25/20 cals / 800m run / 25 KBS (55/35) / 20 burpees

NOV: 25/20 cals / 800m / 20 russian KBS / 15 burpees

Happy Hour!