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WOD

11/18/2019

By November 11, 2019No Comments

The MVMT LAB – CrossFit

Warm-up

Dynamic Warm Up Day #5 (No Measure)

1-3rds

:20 4 Way Dead Bug

3 Inch Worm Hands Only

30ft Knee Hug to Horizontal Lunge Twist

:30R/ :30L Lateral Banded Side Shoulder Raise

Weightlifting

not super setted but coach my split group up to flip the order

Shoulder Press (3×7)

3 hard working sets of 7 reps

Neutral Grip DB Floor Press (5×5 (build to max))

Conditioning

Metcon (Time)

21-15-9

Front Squat 135/95

Box Dips with hands in DB

Russian KB Swings 53/35

RX+ 185/125, 70/53