CrossFit 405, CrossFit 405 South – CrossFit
30s of each:
jumping jacks, arm swings forward, arm swings backward, jump rope, push up to down dog, thoracic bridge.
Banded bully stretch 1:00/side
Banded Super front rack 1:00/side
Triceps and forearm smash on bar 30s/arm
Demo and practice all movements for today as well as modifications
coaches choice: pick one cue to focus on for each of todays movements, and teach that point to your class.
AD/IN: Strict press (@10X1; 1 rep every 90s x 7 sets)
start with last weight from previous week
NOV: Strict press (5 reps every 90s x 7 sets)
weight light to moderate
For time (8 Min Cap)
INT: front squat + hanging straight leg raises
NOV: back squat + sit ups
** this should be a HIGH intensity “Fran” like piece today
**Choose and weight and movement you can go unbroken or 2 sets for each round.
Cat/Cow pose + pigeon pose + couch stretch