WOD

06/19/2019

By June 12, 2019 No Comments

The MVMT LAB – CrossFit

Warm-up

2rds

Walking High Knee Hug

Walking Quad stretch

Walking Leg Cradle

Walking Toy Soldiers

Skipping High Knees

Skipping Toy Soldiers

Gymnastics

Strict Ring Dip–3.5

Toe or Box Assisted Dip

5×4

Dip Pulses

2×15

Strict Muscle Up

Bear to Bridge 5,4,3,2,1

Overhead Opener 5x 30sec

3rds of 3:00 to get the work in

1×7 False Grip Pull up w/hold

Box Assisted Ring MU 5×2

1×1 Strict Ring Muscle Up

Metcon

Metcon (Time)

7 Gassers

160 feet Sprint down and back

Goal is to maintain halfway 20sec or less.

If you lose the ability to go full speed a push. Please modify to maintain intent.

Modifications

Black 5 rounds

White 4 rounds

Mobility

Coaches Choice

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