CrossFit 405, CrossFit 405 South – CrossFit
Quad Stretch, Knee to Chest, Knuckle Drags, Carioca, Walkouts, Toe Walk, Heel Walk, 3 Air Squats + Broad Jump, High Knees, Butt Kickers, Skip for Height, Skip for Distance
Kettlebell Ankle Stretch – 1:00 Each Side
Stepping out into a lunge, place dumbbell on top of front knee. Keeping the heel on the ground, drive knee forward over the toe.
Childs Pose on Kettlebell – 1:00
With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.
“Arms Straight” & “Extend Hard”
Performed with lighter Kettlebell
5 Kettlebell Deadlifts
5 Hip Pops
5 Russian Swings
5 Full Swings
“Bottoms Up” & “Bell on Chest”
Performed with lighter weight
Establish Hand Position
8 Goblet Squats
1 Round with (workout weight)
200 Meter Run
5 Kettlebell Swings
5 Goblet Squats
1 Mile Run
21 Kettlebell Swings (MAX 70/53)
21 Goblet Squats (70/53)
800 Meter Run
15 Kettlebell Swings
15 Goblet Squats
400 Meter Run
9 Kettlebell Swings
9 Goblet Squats
**Choose a weight on the KB that YOU KNOW you can complete the round of 21’s unbroken. Should be a weight that is more than you are accustomed to using, but nothing you would get “stuck” on.
**RUN Sub = 1600m/800m/400m on the rower.