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