The MVMT LAB – CrossFit
Warm-up
Warm Up (No Measure)
2 rds
4 Front Squat w/bar resting 5 sec @ bottom
4 Sotts Press with Bar
6 Hanging Scap Retractions
6 Push Ups
20 High Kicks on each leg
Weightlifting
Neutral Grip DB Floor Press (8×15)
Supine Ring Pull Up (8×8)
Metcon
Metcon (Time)
5rds
15 Goblet Squats with KB 53/35
20 Single KB Lunges
25 KB Russian Swings
Modifications:
Black: 4rds
White: 3rds