The MVMT LAB – CrossFit
Warm-up
Dynamic Warm Up: Snatch (No Measure)
Couch Stretch (Left/Right) for 30sec
Samson Stretch for 30sec
Lateral Lunge (Left/Right) x 30ft
Torokhtiy Pulls x 10 reps
Muscle Snatch x 10 reps
Behind the Neck Press x 10 reps
Overhead Squats x 10 reps
Snatch Balance x 5 reps
Behind the Neck Sots Press x 5 reps
Overhead Squat Hops x 5 reps
Weightlifting
Overhead Squat (4×10)
Keep weight relatively light
DB Lat Pullovers (4×10)
Partner Lateral Med Ball Throw (4×10 per side)
Medball to Toes (4×10 )
1 touch left leg and 1 touch right leg =1 rep
Conditioning
Isabel (Time)
For Time: 30 Snatches, 135# / 95#