The MVMT LAB – CrossFit
Warm-up
Squat Warm Up (No Measure)
2rds
:30sec Ipsilateral Deadbugs
10 Cossack Squat (5+5)
5 Duck Walks Forward & Backward
5 Duck Hops Forward & Backward
10 Jumping Squats
30 Shoulder Taps
200m Run
Weightlifting
Back Squat (3×5 build to max)
Back Squat (@ 80% of 5RM hit max reps for 1 set)
Metcon
100 Bar Facing Burpees for Time (Time)
Modifications:
Black 75
White 50