CrossFit 405, CrossFit 405 South – CrossFit

Warm-up

200m run

+

Line drills: high knees, butt kickers, lunge w/ twist, soldier kicks, donkey kicks, toe walks, heel walks, inch worm to cobra

Mobility

Calf stretch :30 each side

Pigeon pose 1:00 each side

Workout

Metcon (Time)

For time, With a partner

800m run

800m row

400m run

400m row

200m run

200m row

Rest 2:00

100 cal bike

100 DU

75 cal bike

75 DU

50 cal row

50 DU
Int: run/row, bike/2:00, 1:00, :30 sec DU practice,

Nov: 600m, 400m, 200m run/row & 80, 60, 40 cal AB + 150, 100,75 single unders