CrossFit 405, CrossFit 405 South – CrossFit

Warm-up

(0-10:00)

Partner up with 1 KB to be shared by both

EMOTM for 6:00 P1 performs 7 burpees while P2 AMRAP KBS while burpees are going. Once burpees are done, both rest and switch on the minute; each partner will do 3 mins of each.

+

30s each:

1 Slow Row + Air Squats

2 Medium Row + Active Samson

3 Fast Row + 5 thoracic bridge each side

Mobility (10-15:00)

Couch Stretch – 1 Minute Each Leg

Overhead Stretch on Wall – 1 Minute

Teach/Movement Prep

(15-35:00)

Wall Balls: Positioning & Hands/Elbows Under

+

Movement Prep

5 Front Squats

5 Push Press

5 Thrusters

5 Wall Balls

Kettlebell Swings: Quads & Glutes

+

Movement Prep

(1 round w/ Lighter Weight AND 1 round with workout weight)

5 Kettlebell Deadlifts

5 Russian Kettlebell Swings

5 Full Swings

+

practice round

each partner completes

6 WBS

6 KBS

6 cal row

Workout

(35-55:00)

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:00

Teams of 2:

3 Wall Balls (20/14)

3 Kettlebell Swings (55/35)

3 Calorie Row

Next round is 6’s, then 9’s, 12/15/18/21…
NOTES:

**In this workout, partners will complete full rounds before switching off. Partner 1 will complete 3 repetitions of everything, and then partner 2 will complete three reps of everything. Then on to 6 reps of all 3 movements, etc.

**Rounds increase by 3 reps each time.

** The weight on the kettlebell and wall balls should be something that athletes could complete 25+ repetitions unbroken when fresh.

**Row SUB = equal calorie bike or 10m shuttle runs.

Happy Hour!