The MVMT LAB – CrossFit
Warm-up
Weightlifting
Kneeling One Arm DB Press (4x8R/8L)
Metcon
Half Murph (Time)
For Time:
800m Run
50 Pull-Ups
100 Push-Ups
150 Air Squats
800m Run
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