CrossFit 405, CrossFit 405 South – CrossFit



With partner (1 rower and 1 burpee)

EMOTM for 6:00

P1 completes 10/8 cals on rower

P2 AMRAP burpees until P1 completed cals

Switch each minute


30s each: air squats, lunges, thoracic bridge, jumping jacks

Mobility (10-14:00)

Chest Stretch – :30 Seconds Each Side

Overhead Stretch on Wall – 1 Minute

Olympic wall sit 2:00

Teach/Movement Prep



When the feet come very far in front, we quite literally put the breaks on our run. If they are coming far out front, they will also swing far behind the body, utilizing more of the hip flexors than the posterior chain. Slightly leaning forward and the ankle and keeping the feet under the center of mass with make for a more efficient run.

Row: Handles Clear the Knees

Pull-ups: Feet Together, Legs Long

Push-ups: Straight Body

Air Squats: Maintain Tension



Metcon (AMRAP – Rounds and Reps)


500m Row

400m Run

3 Rounds of “Cindy”

(1 Rnd of Cindy= 5 Pull-ups, 10 Push-ups, 15 Air Squats)
**On both the run and the row, looking to hold something that is similar to 5k paces. With a 30 minute duration today, holding this effort across the course of the workout will result in consistent movement.

**On “Cindy”, looking to push just a touch faster than on the row and run. There is little interference between the movements and athletes can use the first several pulls on the rower as recovery at the beginning of the next round.

**Choose options on the bodyweight movements that you can go unbroken or very close to unbroken for all 30 mins across.

**run sub = 1000m row then 3 rounds of cindy per round