WOD

07/15/2019

By July 8, 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

Weightlifting

Back Squat (10,10,Max)

Set 1 @ 70% of 1RM

Set 2 @ 72.5 of 1RM

Set 3 @ 75% of 1RM–Max Reps

Metcon

Metcon (Weight)

EMOM On the Min for 21min

Min1: 10/8 Cals on Rower

Min2: 14 KB Swings @ your heaviest

Min3: 10 Ring Rows w/feet on box

Modifications:

Black: Reduce all reps by 2

White: Reduce reps to a number you can complete in :30sec

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