The MVMT LAB – CrossFit
Warm-up
400m Run
:20 Side Plank R/L
Weightlifting
Kang Squat (5×5)
Not for weight as this is a new movement. Focus on technique. Does not need to be done in rack but can be.
Metcon
Metcon (Time)
100 Double Unders
80 Air Squats
60 KB Swings 53/35
40 Barbell Front Squats 45/35
20 Pull Ups
100m Keg Carry or Sandbag Carry (go heavy)
400m Run