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WOD

10/15/2019

By October 8, 2019No Comments

The MVMT LAB – CrossFit

Warm-up

Activation #1 (No Measure)

1:30 Slow Row

1 Round of Strict “Cindy” (5 pull up, 10 push ups, 15 air squats

:30s second Samson Stretch each side

Into…

1:00 Moderate Row

5 Good Mornings

5 Back Squats

5 Bent Over Rows

Into…

:30s Fast Row

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Weightlifting

Deadlift (Find a 3RM )

BUT this time release and reset your grip between each rep

Metcon

Metcon (Time)

10rds

3 Deadlifts @ 80% of your 3RM*

15 Double Unders

*weight in comments