CrossFit 405, CrossFit 405 South – CrossFit


Warm up (0-10:00)

Mobility (10-15:00)

Teach/Movement Prep

Teach/Move (15-25)



A: DB Push Press (3 sets x 8 reps; rest 2:00)

Goal is a tough weight today for all sets, but holding form.

B: Pendlay Row (@1012; 3 sets x 8 reps; rest 2:00)

Goal is tough weight and PERFECT tempo/form for all sets. If you are not familiar with this movement, start lighter and build to ONE tough set of 8


Metcon (AMRAP – Rounds and Reps)

AMRAP 12:00

3 strict HSPU

5 strict pull ups

7 strict dips (ring or bar)

9 push ups

12 air squats
INT: 1 wall walk, 5 banded PU, 7 banded dips, 9 push ups, 12 air squats

NOV: 3 “box” HSPU, 5 jumping pull up w/ 3s lower, dips to bench/box, push up bench/box, 12 air squats


** Choose movement variations you can get through most of the workout in unbroken or 2 sets max for each movement.


Foam roll lats + tissue work on pecs and shoulders