The MVMT LAB – CrossFit
Warm-up
Activation #2 (Upper Focus) (No Measure)
2 Rounds:
250m Light-Paced Row
5 Spiderman and Reach, each leg
10 Slow Scap Retractions
10 Scap Push Ups
15 AbMat Sit-Ups
30 seconds Single Unders
Gymnastics
Goal is to work on Pull Ups wherever you’re at. If these set counts are too low go higher. If they are too high go lower but try to get the number of total reps done. Those that are still working on Pull Ups lets try splitting the sets up into half strict, half kipping swings.
Pull-ups (5×6)
Chest-To-Bar Pull-ups (8×4)
Metcon
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest