CrossFit 405, CrossFit 405 South – CrossFit

Warm-up

15:00

3 rounds

Run 200m

10 air squats

10 lunges

10 thoracic bridge (5 per side)

+

5:00 Olympic wall sit; hit both external and internal rotation

Strength

AD/IN: Back Squat (5×60%, 3×70%, 1×80%; rest 2-3:00)

de-loading week

NOV: Back Squat (5,5,5; moderate load; rest 1:30)

de-loading week

Workout

Metcon (Time)

4 rounds for time (20:00 TIME CAP)

400m run

24 air squats

12 burpee box jumps (24/20)

**wearing a weight vest if you have it

Mobility

Calf smash + elevated pigeon + foam roll low back and glutes

Summer Time Accessory Work

Metcon (Time)

4 Rounds

200m Run

12 Toes To Bar / Abmat Sit Ups

60m Waiter’s Carry (DB or SB)