The MVMT LAB – CrossFit
Warm-up
Row 500m
then:
Barbell Warm Up (No Measure)
Barbell Warm Up
2rds
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Semi-Stiff Legged Deadlifts
5 Front Squats
Weightlifting
Front Squat (4×5)
Everyone has to squat with their arms outstretched to move with the best form. Only build higher in weight depending on success with this drill.
Conditioning
2018 Fittest Games Qualifier #1 (AMRAP – Reps)
12 MINUTE AMRAP
10 CALORIE ROW
25 SIT UPS
50 DUMBBELL THRUSTERS (One Arm) 50/35