WOD

07/12/2019

By July 5, 2019 No Comments

The MVMT LAB – CrossFit

Warm-up

Activation #1 (No Measure)

1:30 Slow Row

1 Round of Strict “Cindy” (5 pull up, 10 push ups, 15 air squats

:30s second Samson Stretch each side

Into…

1:00 Moderate Row

5 Good Mornings

5 Back Squats

5 Bent Over Rows

Into…

:30s Fast Row

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Metcon

Sandbag Ground to Overhead (30reps for time…go heavy)

Metcon

Metcon (Time)

3rds

50 Russian KB Swings 70/53

50/35 Cals on Rower

Modifications

RX+ 88/65

Black: Reduce reps by 15

White: Reduce reps by half

22min Cap

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