CrossFit 405, CrossFit 405 South – CrossFit


Warm up (0-10:00)

Row 2:00


Line Drills: Quad Stretch, Knee to Chest, Soldier Kicks, Knuckle Drags, walking Samson, Walkouts, Toe Walk, Heel Walk, 5 Air Squats + 1 Broad Jump, High Knees, Butt Kickers

Mobility (10-20:00)

Couch Stretch – 2 Minutes Each Leg

Pigeon Pose – 2 Minutes Each Side

Childs Pose on Kettlebell – 1 Minute

Teach/Movement Prep


Row and Kettlebell Swings – Arms Straight

At the bottom of each swing and during the drive phase of the row, there is the tendency to bend the elbows slightly. This engages the biceps early and reduces the amount of power athletes can transfer into the bell/machine with their hips and legs. Looking to keep the arms long until the legs rapidly extend.


Movement Prep

Performed with a lighter kettlebell:

5 Kettlebell Deadlifts

5 Hip Pops

5 Russian Swings

5 Full Swings



ALL: Back Squat (build to one moderate set of 3 in 12:00)



Metcon (Time)

For time @ 85-90% (20 min CAP)


Wall ball shots (20/14)

Calorie Row

Kettlebell Swings (53/35)

**Choose a weight on the wall balls and the KB that you can complete 25+ reps unbroken

**pace today’s workout for a good push on the back end, ascending rep schemes are always a bit misleading at the front end.


Calf roll out + barbell shoulder shear (p. 327 Supple Leopard)