The MVMT LAB – CrossFit
Warm-up
Squat Warm Up (No Measure)
200m Run
Hold the bottom of a goblet squat :30
Samson Stretch :30 per side
KB top knee ankle stretch :30 per side
Monster Walks 20 per side
then:
10 Warrior Squats
10 Cossack Squats 5+5
10 Jumping Squats
20 Russian Twist
Weightlifting
Back Squat (5×1)
These don’t have to be limit singles but they need to be heavy enough that you are focused.
Metcon
Metcon (Time)
5rds
7+7 DB Bulgarian Split Squat 50/35
7 Box Jump 24/20
14 Russian Swings 70/53