The MVMT LAB – CrossFit
Warm-up
2rds (deadbugs unbroken if you start to fail hold home)
:15 Dead Bug Home Position
:15 Alt. Contralateral Dead Bug
:15 4 Way Dead Bug
:15 Dead Bug Home Position
2R/2L Side Pillar to Starfish
30ft R/L Lateral Banded Walks
Weightlifting
Shoulder Press (3×7 Build to heavy)
Back Squat (2 @ 70% EMOM for 10min )
Metcon
Metcon (Calories)
Max Cals on Rower in 5min