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
Weightlifting
1 Squat Snatch + 1 Snatch Balance + 1 Overhead Squat (Build to find a max)
Conditioning
Metcon (AMRAP – Reps)
5min AMRAP
5 Thrusters 115/85
10 Burpees
Rest 5 min
5min AMRAP
10 Thrusters 95/55
5 Burpees