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