CrossFit 405, CrossFit 405 South – CrossFit
200 Meter Run
Quad Stretch, Cradle Stretch, Soldier Kicks, “over wire/under wire, Walking Samson, High Knees, Butt Kickers, Skipping
200 Meter jog
movement prep/practice all stations
Metcon (5 Rounds for reps)
Teams of 3-4:
5:00 at each station for reps:
1: Sled Push
2: Axle bar clean & jerk OR log clean and jerk
3: Slam balls
4: Tire Flip
5: Farmer carry (50m shuttles)
Each team starts with a different station.
At each station 2 people are working 1-2 people are resting. Goal is to get as many reps as possible in 5:00 as a team for each station.
Part of your time is setting weights for sleds, ect. So as a team plan ahead and know what weights you are using for each station.
Group cool down walk + quad stretch + pigeon pose + childs pose