WOD

11/11/2019

By November 4, 2019 November 6th, 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 (7×1 )

start at 70% and think speed to find a heavy/fast/explosive single

Shin Hops (3 right after each work set )

Conditioning

Metcon (Time)

For Time:

100 Cal Row

50 DB Push Press

30 Strict Pull Ups

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