CrossFit 405, CrossFit 405 South – CrossFit

Warm-up

(0-8:00)

Bike 3:00 increase pace every minute

2 rounds

4 push up to side plank

5 pull ups/ring row

5 DB press

10 jumping jacks

Mobility (8-10:00)

Banded OH distraction 1:00 per side

Teach/Movement Prep

Bar MU – Focus on bringing the hips close to the bar. Really trying not to chicken wing today

T2b – break it up early and often, driving the chest forward to create momentum for the kip

Specific prep (25-30:00)

5 cal bike

3 bar MU

15 DU

5 t2b

Grip It & Rip It – Pt.1 (AMRAP – Rounds and Reps)

AMRAP 8:00

10/8 cal Assault Bike

5 bar Muscle up

REST 3:00

Grip It & Rip It – Pt.2 (AMRAP – Rounds and Reps)

AMRAP 8:00

35 Double unders

15 Toes to Bar
INT: bike / jumping MU or 4 CTB

+ 4 bar dips // 1:00 DU practice / 10 t2b

NOV: AB (7/6) / 5 jumping pull up + 5 banded dips // 50 singles, / 15 hanging knee raise

Notes:

We are testing this again; we did it back on Dec 5th. So with it being a re-test, please modify the workout the same way you did a few weeks ago, so you can compare scores!

Mobility

Foam roll lats + tissue work on shoulders w/ lax ball