CrossFit 405, CrossFit 405 South – CrossFit



400m run


Line drills: high knees, butt kickers, Sampson, soldier kicks, donkey kicks


front/lateral raise, press, external rotation w/ plates

Mobility (8-12:00)

Oly wall sit 2:00

External rotation 1:00/each

Teach/Movement Prep


WBS: breathing and driving through heals

DB snatch: DB path close to body & drop butt each rep

DB OH lunge: stacking DB over hip/shoulder



REST 5:00 between each AMRAP.

Complete Wall Ball Shot AMRAP first, then remaining order does not matter.

However, when re-testing, complete in the same order as previous attempt.

1: AMRAP 5:00 Wall Ball Shots (2 Rounds for reps)

First set is max unbroken reps
SCORE = 2 “rounds”.

Round 1 = reps in max unbroken set

Round 2 = total reps all together

2: AMRAP 5:00 cals on Assault Bike (Calories)

3: AMRAP 5:00 DB Snatch/OH Lunge (AMRAP – Rounds and Reps)

10 alt. DB snatch (45/35)

30’ single arm Overhead lunge (15’ R arm/15’ L arm)
INT: DB Snatch (35/25)

NOV: DB Snatch modify weight / lunge no weight


couch stretch + Foam roll quads & hamstrings