CrossFit 405, CrossFit 405 South – CrossFit
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.
1 Slow Row + Air Squats
2 Medium Row + Active Samson
3 Fast Row + 5 thoracic bridge each side
Couch Stretch – 1 Minute Each Leg
Overhead Stretch on Wall – 1 Minute
Wall Balls: Positioning & Hands/Elbows Under
5 Front Squats
5 Push Press
5 Wall Balls
Kettlebell Swings: Quads & Glutes
(1 round w/ Lighter Weight AND 1 round with workout weight)
5 Kettlebell Deadlifts
5 Russian Kettlebell Swings
5 Full Swings
each partner completes
6 cal row
Metcon (AMRAP – Rounds and Reps)
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…
**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.