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
Conditioning
“Thanksgiving With the Girls” (Time)
For Time
Angie’s House
20 Pull-Ups
20 Push-Ups
20 Sit-Ups
20 Air Squats
Helen’s House
400 meter Run
21 Kettlebell Swings (53/35 lb)
12 Pull-Ups
Fran’s House
15 Thrusters (95/65 lb)
Nancy’s House
400 meter Run
15 Overhead Squats (95/65 lb)
Grace/Isabel’s House
20 Ground-To-Overheads (95/65 lb)
Kelly’s House
400 meter Run
30 Box Jumps (24/20 in)
30 Wall Balls (20/14 lb)