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 (7×1 )
start at 70% and think speed to find a heavy/fast/explosive single
Shin Hops (3 right after each work set )
Conditioning
Metcon (Time)
For Time:
100 Cal Row
50 DB Push Press
30 Strict Pull Ups