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WOD

12/06/2019

By November 29, 2019No Comments

The MVMT LAB – CrossFit

Warm-up

Deadlift Warm Up #2 (No Measure)

2rds

:60 Dead Bug home

:30 R/L Bird Dog Hold

1:00 Down Dog to Childs Pose

8 Good Mornings

8 RDLs

4R/4L Lunges

*Run 400m once after second round. Sub 500m row depending on weather

Weightlifting

RDL (4×4)

Take two sets to warm up before workout weight. I wouldn’t push max here as range of motion is more important!

Conditioning

Metcon (Time)

5rds

50ft Sandbag Walking Lunge 70/50 (on shoulder, alt. as needed)

8 DB Rows 50/35

RX+ 100/70