The MVMT LAB – CrossFit
Warm-up
Deadlift Warm Up #2 (No Measure)
2rds
:60 Dead Bug home
:30 R/L Bird Dog Hold
1:00 Down Dog to Childs Pose
8 Good Mornings
8 RDLs
4R/4L Lunges
*Run 400m once after second round. Sub 500m row depending on weather
Weightlifting
Warm Up to weight in 6min
Deadlift Tabata (AMRAP – Reps)
RX 315/205
Pick a weight AROUND 70% of 1RM No heavier
Conditioning
Metcon (AMRAP – Rounds and Reps)
15min AMRAP
15 Russian KB Swings 70/53
15 Single KB Lunge