CrossFit 405, CrossFit 405 South – CrossFit

Warm-up

(0-8:00)

Jog 400m

+

Line drills – coach choice

Mobility (8-15:00)

Calf smash 1:00/leg

Foam roll upper and lower back 2:00

Elevated pigeon pose 1:00/leg

Teach/Movement Prep

(15-25:00)

Rowing – driving through legs & arms bend last)

Demo and practice proper plank hold

Ball slam demo and practice (focus on keeping arms locked out on pull – no biceps curl)

Box jump – step down but immediate jump back up

Goblet squat – same as air squat, practice most efficient hold (by handle or bell)

KBS – hinging at hip and squeezing butt and quads

Power clean – hips and shoulders rise together – no early pulls today!

+

25-35:00

power clean build and set up for workout

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 7:00 w/ partner

P1: 15 cal row

P2: plank hold

Switch every 15 cals

rest 2:00

Metcon (AMRAP – Rounds and Reps)

AMRAP 7:00 with partner

P1: 10 ball slams + 10 box jumps 24/20

P2: 10 goblet squats + 15 KBS

Switch after both have completed there round

Rest 2:00

Metcon (AMRAP – Rounds and Reps)

AMRAP 7:00 with partner

P1: 10/8 cal AB

P2: AMRAP power cleans (138/95) until P1 finishes cals

Switch every 10/8 cals