CrossFit 405, CrossFit 405 South – CrossFit

Warm-up

(0-10:00)

3 rounds or

AB 45s

12 air squats

12 lunges

6 push up to side plank

12 jump squats

12 jump lunges

30s plank hold

+

empty bar

muscle clean, front squat, push press, thruster

Mobility (10-15:00)

Elevated pigeon on box 1:00/leg

Calf stretch 30s/side

Couch stretch 1:00/leg

Teach/Movement Prep

(15-25:00)

Metcon

(30-55:00)

Metcon (AMRAP – Rounds and Reps)

AMRAP 25:00 @85-90%

20 thrusters 95/65

50 double unders

15 box jumps 24/20

50 cal row

10 perfect push ups
NOV: thruster / 75 single unders / 15 box step ups / 35 cal row / push up to bar

Mobility

calf smash + hamstring smash & floss