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