This weekend: A bunch of MVMNT athletes are headed to CrossFit III for a competition and we want to see you there!! Two of our coaches, Amelia and Trent, are teaming up with two of their friends and we have a full team: Bethany, Renata, Cope & Mark all competing on Saturday. Please save a few minutes out of your day to come support these athletes!! If you’ve never been to a competition, admittedly, it’s pretty fun, a spectacle for sure. 

Warmup

Dynamic Athletic Movement
Hip Mobility Series
10 Downdog Push-ups

Alternate with a partner:

A.
3 sets
5 Box Jumps
(Levels 0/1 can sub broad jumps if necessary)

B.
3 sets
5 Jump Squats
(L3/4 – empty bar, L2 – kettlebell, L0/1 – unweighted)

Lift

Levels 2-4
5 x 5
Back Squat (75%)

Levels 0/1
5 x 5
Kettlebell Squat

Conditioning

Alternate with a partner:

A.
4 Rounds (each one 1:15/1:15)

8 Front Squats
45 sec max reps Box Jumps
Rest (1:15 during your partner’s turn)

(L4 – 115/85, L3 – 95/65, L0-2 – KB goblet squats)

B.
3 Rounds

60 sec Farmer Walk
60 sec rest