CrossFit 405, CrossFit 405 South – CrossFit
Line drills: high knees, butt kickers, Sampson, soldier kicks, donkey kicks
front/lateral raise, press, external rotation w/ plates
Oly wall sit 2:00
External rotation 1:00/each
WBS: breathing and driving through heals
DB snatch: DB path close to body & drop butt each rep
DB OH lunge: stacking DB over hip/shoulder
REST 5:00 between each AMRAP.
Complete Wall Ball Shot AMRAP first, then remaining order does not matter.
However, when re-testing, complete in the same order as previous attempt.
1: AMRAP 5:00 Wall Ball Shots (2 Rounds for reps)
First set is max unbroken reps
SCORE = 2 “rounds”.
Round 1 = reps in max unbroken set
Round 2 = total reps all together
2: AMRAP 5:00 cals on Assault Bike (Calories)
3: AMRAP 5:00 DB Snatch/OH Lunge (AMRAP – Rounds and Reps)
10 alt. DB snatch (45/35)
30’ single arm Overhead lunge (15’ R arm/15’ L arm)
INT: DB Snatch (35/25)
NOV: DB Snatch modify weight / lunge no weight
couch stretch + Foam roll quads & hamstrings