The MVMT LAB – CrossFit
Warm-up
Squat Warm Up (No Measure)
200m Run
Hold the bottom of a goblet squat :30
Samson Stretch :30 per side
KB top knee ankle stretch :30 per side
Monster Walks 20 per side
then:
10 Warrior Squats
10 Cossack Squats 5+5
10 Jumping Squats
20 Russian Twist
Weightlifting
Back Squat (5 sets to find 1 RM for the day)
Chest-To-Bar Pull-ups (3 max sets)
Metcon
Metcon (Time)
4rds
25 KB Swings 53/35
10 DB Lateral Step Overs 40s/25s-20 inch box