CrossFit 405, CrossFit 405 South – CrossFit

Warm-up

Warm up (0-10:00)

AMRAP 7:00 @ warm up pace

1:00 row

1:00 bike

100m run

20 single unders

Mobility (10-16:00)

Tissue work w/ lax ball on shoulders, pecs, upper back 2:00/side

Olympic wall sit 2:00

Teach/Movement Prep

(16-20:00)

Back squat – engage traps/lats + big ab breath for each rep

Prep

Empty bar tempo squats @32X1 x 6 reps

Empty bar fast reps @ 10X1 x 6 reps

Strength

(20-32:00)

AD/IN: Back Squat (build to tough set of 2 in 12:00)

NOV: Back Squat (5,5,5,5,5; rest 1:30)

Workout

Metcon (No Measure)

EMOM 10:00

1: HSPU x 4-8

2: DB lunges x 10-16

EMOM 10:00

1: Double unders x 10-30

2: ring muscle up x 1-3
Again any skills/movements are an option. Stay in the practice range and not the Intensity range!