The MVMT LAB – CrossFit
Warm-up
Dynamic Warm Up Day #1 (No Measure)
1-2rds
:20sec Ipsilateral Dead Bugs
5 Strict Pull Ups
30ft Spiderman Crawls w/elbow to drop
2R/2L Spiderman to Lateral Flexion and Extension
30ft Knee Hug to Horizontal Lunge Twist
Weightlifting
Bulgarian Split Squats with DB (8×5 per leg)
Metcon
Metcon (Time)
4rds
4,3,2,1 Bar Muscle Up
20 Ball Slams 30/20
30 Plyo Push Ups off a 45 or 55 plate