The MVMT LAB – CrossFit
Warm-up
Double Glute Activation Circuit (No Measure)
30ft Forward Walk
30ft Backward Walk
30ft Squat Lateral Walk R +L
4 Charlestons per side
4 Single Leg hip bridge
Clean Warm Up (No Measure)
2rds
:30sec Deadbug Home Position
10 V-Ups
4 Box Jumps
then with a barbell and light weight
4 Tall Power Cleans
4 Hang Power Cleans
4 Mid Shin Power Cleans
Weightlifting
Hang Power Clean (3reps EMOM for 10min)
Each Min add weight building to a 3RM
Metcon
Metcon (Time)
15-12-9-6-3
L Sit Dumbell Press 50/25
Strict Pull Ups
Deficit Push Ups (stacks of 2-45s/55s)