WOD

11/15/2019

By November 8, 2019 No Comments

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

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