CrossFit 405, CrossFit 405 South – CrossFit
1:00 bike + 10 air squats
1:00 bike + 8 thoracic bridge
1:00 bike + 10 single leg glute bridge/ each side
1:00 bike + 5 burpees
Oly wall sit 2:00
Childs pose 1:00
A. Front Squat; 10, 10 @ 75-80% of last set last week; rest 2:00
B. Back Squat; 10, 10 @ 75-80% of last set last week; rest 2:00
Burpees: popping the hips on the way up in order to get the legs to land in a solid position.
KBS: long arms, a lot of times people try to cheat the rep by shortening the arms, today we are training so we want to maximize the movement and not cheat it.
Bike: pressing the feet down on the pedals the whole time, this creates a steadier flow to the bike and is more efficient
2 rounds 15:00 cap
20 KBS 55/35
10 cal bike
**A generous time cap on this one, because we want everyone to finish.
** Goal is consistent pacing through burpees and big sets on KBS.
** Today is the day to push and extend sets to finish FAST. Rolling around on floor after today is acceptable!
Couch stretch + laying front rack stretch