WOD

7/13/2019

By July 6, 2019 No Comments

The MVMT LAB – CrossFit

Warm-up

Activation #3 (No Measure)

Tempo Row – 3 Rounds of :50s light, :10s “fast”

Let our “fast” pace gradually build over the 3 rounds. After each set, come off the rower to complete:

3 Walkouts

5 Scap Retractions

2 Rounds, low intensity:

3 Strict Pull-Ups or ring rows

6 Kip Swings

9 Pushups

12 Slow Air Squats

15 AbMat Sit-Ups

Gymnastics

L-Sit (3 Max Sets)

Metcon

Tillman (Time)

7 Rounds For Time

7 Deadlifts (315/205 lb)

200 meter Sprint

15 Pull-Ups

45 seconds Rest

30:00 Time Cap

Leave a Reply