CrossFit 405, CrossFit 405 South – CrossFit



400m jog


30s of each:

jumping jacks, arm swings forward, arm swings backward, jump rope, push up to down dog, thoracic bridge.

Mobility (5-10:00)

Banded bully stretch 1:00/side

Banded Super front rack 1:00/side

Triceps and forearm smash on bar 30s/arm

Teach/Movement Prep


Demo and practice all movements for today as well as modifications


coaches choice: pick one cue to focus on for each of todays movements, and teach that point to your class.



AD/IN: Strict press (@10X1; 1 rep every 90s x 7 sets)

start with last weight from previous week

NOV: Strict press (5 reps every 90s x 7 sets)

weight light to moderate



Metcon (Time)

For time (8 Min Cap)


OHS (95/65)

INT: front squat + hanging straight leg raises

NOV: back squat + sit ups


** this should be a HIGH intensity “Fran” like piece today

**Choose and weight and movement you can go unbroken or 2 sets for each round.


Cat/Cow pose + pigeon pose + couch stretch