WOD

11/09/2019

By November 2, 2019 No Comments

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 (@70% 6×5 for speed )

Conditioning

Metcon (No Measure)

5rds

Every 3min

200m Run

20 Double KB Swings 53/35

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