CrossFit 405, CrossFit 405 South – CrossFit

Warm-up

25:00

Foam roll lats 2:00 per side

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Banded OH distraction 1:30 per side

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Banded bully 1:30 per side

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3 rounds increasing intensity each round:

5-8 ring rows

8-10 back extensions/supermans

6-8 lunges

10-12 russian KBS (lighter weight)

5-8 half kneeling KB presses/arm

Jog 200m

High plank hold 1:00

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Specific prep:

Practice pistol progressions and do 2-3 building sets of single arm DB S2OH on each side to build to working weight workout

Workout

Metcon (Time)

With a partner “triple G chipper” w/ OPTION to tackle solo

100 pull ups

80 sit ups

60 pistols

40 cal row

20 single arm DB S2OH (max load 90/65)
INT/NOV: jumping or assisted pull up / 80 sit ups / 60 lunges (each leg 120 total) / 40 cal row / barbell S2OH (max load 135/95)

NOV: modify volume to finish in time cap