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 (1E2MOM for 14min @ 85% of 1RM)
Metcon
Metcon (Time)
10rds
3 Push Press 155/105
Ball Slams 30/20 10!
Lateral Burpees over bar 10!