CrossFit 405, CrossFit 405 South – CrossFit

Warm-up

(0-10:00)

3:00 row (slow to medium pace)

+

3:00 AMRAP

8 air squats

8 ring rows

8 lunges/total

8 push up to side plank/total

+

3:00 foam roll upper back/lats

Strength

(20-44:00)

Metcon (No Measure)

4 sets x 10 reps at each “station”; rest 30s between each station & 1:30 between rounds

1. DB Arnold press @1111

2. DB fly @3030

3. DB bicep curl @3030

4. DB/KB Turkish get up x 1/arm

Workout

(45-57:00)

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:00 @ 80%

25 kbs (55/35)

15 slam balls

10 box jumps (24”/20”)

200m run
NOV: kbs / ball slam modify weight / box step ups / run

Notes:

**Looking for consistent pace and movement here

**KB weight should be something you can complete 30+ unbroken reps fresh.

**Pace run for recovery so that you can go right to KB for swings

Happy Hour!