The MVMT LAB – CrossFit
Warm-up
3rds
30sec Calf Iso-Hold-Dorsiflexion off edge of box
10 Captain Morgans 5+5
10 Air Squats
8 Box Jumps
Weightlifting
RDL (4×6 build to heavy)
Conditioning
Metcon (Time)
4rds
20sec Goblet Hold in active squat
30 Russian KB Swings 53/35
50ft of Single KB Walking Lunge