The MVMT LAB – CrossFit
Warm-up
Squat Warm Up (No Measure)
2rds
10 Cossack Squat (5+5)
5 Duck Walks Forward & Backward
5 Duck Hops Forward & Backward
10 Jumping Squats
30 Shoulder Taps
200m Run
Weightlifting
Back Squat
Set 1 @ 75% of 3RM-10 Reps
Set 2 @ 80% of 3RM-10 Reps
Set 3 @ 85% of 3RM-Max Reps
Metcon
Hunchback of Notre Dame (Weight)
20min EMOM
Min 1-10 KB Swings…heavy bell…your choice
Min 2- 10 Cal on Rower
This is a new benchmark for the gym. Have fun..lift heavy..CRUSH!
Retest…pick a heavier bell this time