The MVMT LAB – CrossFit
Warm-up
FootBall Warm Up (No Measure)
2rds
30sec Deadbug Home Position
High Knees
Butt Kickers
Walking Toe Touches
Lunge and Twist
Burpee Broad Jump
Weightlifting
Shin Hop to Box Jump (1RM)
Power Snatch (2EMOM for 10min Build in weight each time)
Metcon
Metcon (Time)
10rds
15 Russian KB Swings 53/35
15 Double Unders
Modifications
RX+ 70/53
Black: Modify to 8rds
White: Modify to 6rds