CrossFit 405, CrossFit 405 South – CrossFit

Warm-up

15:00

3 sets

20 jumping jacks

5 push up to down dog

20 jump rope (singles)

5 push up to side plank

10m bear crawl

+

lax ball tissue work each shoulder front/back 2:00 per side

Strength

15:00

Metcon (Weight)

EMOTM for 8:00

ADV/INT: split jerk + push jerk; build every other round

NOV: push press + push jerk; keep weight moderate; form focus

Workout

Metcon (Time)

For time (Time Cap 8:00)

40/30 cals AB

100’ OH lunge (max load 65/35) (one DB OH)
NOTE: This should be fast/hard/short. Don’t think too much on pacing just go! ending up on floor after is correct.

INT: 35/25 cals / lunge w/ DB in front rack–not OH

NOV: 30/20 cals / 200’ walking lunge w/ no weight

Mobility

Quad smash + glute smash + static quad and hamstring stretch