CrossFit 405, CrossFit 405 South – CrossFit
With partner (1 rower and 1 burpee)
EMOTM for 6:00
P1 completes 10/8 cals on rower
P2 AMRAP burpees until P1 completed cals
Switch each minute
30s each: air squats, lunges, thoracic bridge, jumping jacks
Chest Stretch – :30 Seconds Each Side
Overhead Stretch on Wall – 1 Minute
Olympic wall sit 2:00
When the feet come very far in front, we quite literally put the breaks on our run. If they are coming far out front, they will also swing far behind the body, utilizing more of the hip flexors than the posterior chain. Slightly leaning forward and the ankle and keeping the feet under the center of mass with make for a more efficient run.
Row: Handles Clear the Knees
Pull-ups: Feet Together, Legs Long
Push-ups: Straight Body
Air Squats: Maintain Tension
Metcon (AMRAP – Rounds and Reps)
3 Rounds of “Cindy”
(1 Rnd of Cindy= 5 Pull-ups, 10 Push-ups, 15 Air Squats)
**On both the run and the row, looking to hold something that is similar to 5k paces. With a 30 minute duration today, holding this effort across the course of the workout will result in consistent movement.
**On “Cindy”, looking to push just a touch faster than on the row and run. There is little interference between the movements and athletes can use the first several pulls on the rower as recovery at the beginning of the next round.
**Choose options on the bodyweight movements that you can go unbroken or very close to unbroken for all 30 mins across.
**run sub = 1000m row then 3 rounds of cindy per round