CrossFit 405, CrossFit 405 South – CrossFit


200 Meter Run

Line Drills:

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)

“Strongman Style”

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