CrossFit 405, CrossFit 405 South – CrossFit


AMRAP 5:00

5 bus driver squats

5 push up to side plank

5 side plank reach throughs

5 single leg toe touch

30 sec plank hold


2:00 T-spine extension smash on foam roller


2:00 OH rib mobilization w/ LAX ball


Build to working weight for DL in 5:00


1: Optimus Prime (AMRAP – Reps)

AMRAP 7:00

Wall ball shots (20/14 & 10’/9’)

** Every min on the min complete 5 Deadlifts (Max load 225/155)

2: Metcon (Time)

10 Rounds:

20 Cal Row

Rest 1:00 between rounds
Score is total time to complete all 10 rounds including the rest between sets, but not the last minute of rest.

Modify cals on row to complete all sets in under 1:15-1:45 AND stay aerobic! So you should not have to go to “dark place” to hit your cals on last few rounds in same time as first rounds. Remember your pace from 2 weeks ago, when we did 5 rounds of 30 cals? This is longer, but less work per interval.


T-spine extension smash on foam roller + OH rib mobilization w/ LAX ball

Summer Time Accessory Work

Metcon (Time)

3 Rounds

12 Toes To Bar

12 Weighted Step Ups

60m Shuttle Sprint (6x10m)

Rest 1 minute