WOD

07/10/2019

By July 3, 2019 No Comments

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)

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