WOD

11/05/2019

By October 29, 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

Weightlifting

Warm Up to weight in 6min

Deadlift Tabata (AMRAP – Reps)

RX 315/205
Pick a weight AROUND 70% of 1RM No heavier

Conditioning

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

15 Russian KB Swings 70/53

15 Single KB Lunge

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