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 (3×3 find a new 3RM)
Metcon
Metcon (Time)
3rds
Run 200m
5 Back Squats from Ground 185/135
Run 200m
5 Sandbag Squat Cleans 90/70
Modifications:
Black: Cut run to 100m
White: Cut run to 100m and 2rds