The MVMT LAB – CrossFit
Warm-up
3rds
:15sec Dead Bug Home Position
:15sec Alternating Contralateral Dead Bug
:15sec 4 Way Dead Bug
:15sec Dead Bug Home Position
2R/2L Side Plank to Starfish
8R/8L Charleston
10R/10L Banded Lateral Walks
Weightlifting
Kneeling One Arm DB Press (5×5)
Hollow Rock Hold (5x:30sec)
Metcon
Metcon (AMRAP – Reps)
15 EMOM:
Min1: 5 Front Squats 205/135
Min2: 30sec Feet to Plate
Min3: 20sec Side Plank R/L