The MVMT LAB – CrossFit
Warm-up
Activation #5 (No Measure)
1 Minute
Easy Bike or Row
Active Spidermans
:45 Seconds
Medium Bike or Row
Active Samson
:30 Seconds or Row
Faster Bike
Push-up to Down Dog
Dumbbell Warmup
Completed with light dumbbells
5 Stiff-Legged Deadlifts
5 Front Squats
5 Strict Presses
5 Reverse Lunges (each leg)
5 Strict Presses
5 Front Squats
5 Stiff-Legged Deadlifts
Gymnastics
Handstand Push-ups (3x Max Sets)
Modifications:
-3 10sec Holds with 3 sec descent
-3 Max Holds
-Handstand Push Ups on box using mats
Plate Flips (3x Max Sets)
Metcon
Will Lindsay (Time)
10 Rounds for Time
3 Devil Presses (55/35 lb)
22 Alternating Dumbbell Lunges (55/35 lb)
19 Air Squats
Wear a Weight Vest (20/14 lb)