WOD

09/24/2019

By September 17, 2019 No Comments

The MVMT LAB – CrossFit

Warm-up

Deadlift Warm Up #2 (No Measure)

2rds

:60 Dead Bug home

:30 R/L Bird Dog Hold

1:00 Down Dog to Childs Pose

8 Good Mornings

8 RDLs

4R/4L Lunges

*Run 400m once after second round. Sub 500m row depending on weather

Strength

Rack Pulls (find a 3RM)

Set height just below the knee cap

Metcon

“Air Bags” (Time)

7 Rounds:

10 Sandbag Reverse Lunges, 5 each leg (Front Rack or Zercher Carry)

10 Sandbag Power Cleans, 5 each shoulder

20 Lateral Hops over Bag (1 Jump = 1 Rep)

200 Meter Row

Rest 1:00 Between Rounds. Record total time (including rounds 1-6 rest periods).

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