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