CrossFit 405, CrossFit 405 South – CrossFit

Warm-up

(0-10:00)

AMRAP 4:00 @ warm up pace

10 DU/SU

10 air squats

10 jumping jacks

10 arm swings each direction

5 push up to side plank (each arm)

10 scap push ups

+

3 sets

5 each: weighted shoulder front raise, lateral raise, and ext. rotation

Mobility (10-15:00)

Banded OH distraction 1:00/arm

LAX ball under scaps 1:30/side (on ground)

Teach/Movement Prep

(15-20:00)

Demo each DB movement AND tempo

Strength

(20-50:00)

A1: Single Arm DB Bench Press (@2020; 8/8 x 3 sets; rest 30s)

Holding BOTH DBs but only pressing one side at a time.

A2: DB bicep curl (@2020; 10/10 x 3 sets; rest 30s)

A3: Half Kneeling Single Arm DB Arnold Press (@2020; 8/8 x 3 sets; rest 2:00)

Metcon

Metcon (Time)

For time (10 Min cap)

4 rounds @95%

15 burpees

200m run

Mobility

Tissue work w/ lax ball on pecs and traps + pigeon pose