CrossFit 405, CrossFit 405 South – CrossFit

Warm-up

Warm up (0-8:00)

Mobility (8-10:00)

Teach/Movement Prep

(10-20:00)

Metcon (No Measure)

Part 1 (25 min)

3 sets not for time

10 DB RDL @ 3111

10 DB goblet squat @ 21X1

30 jump switch lunges (15/leg)

rest 2:00 between rounds

Metcon (Time)

2 rounds for time @ 95%

Run 400m

Row 500m

25 sit ups
**Part 1 is not for time. The priority is movement/tempo.

**Choose weights you can hold tempo PERFECT.

**We only have 25 mins for part 1, modify # of reps as needed to complete each round in about 2:30-3:00

**Part 2 is harder effort; push pace on both run and row and use sit ups as recovery.