The MVMT LAB – CrossFit
Warm-up
Deadlift Warm Up #2 (No Measure)
2rds
:60 Dead Bug home
:30 R/L Bird Dog Hold
1:00 Down Dog to Childs Pose
8 Good Mornings
8 RDLs
4R/4L Lunges
*Run 400m once after second round. Sub 500m row depending on weather
Weightlifting
Deadlift (3×5 to new 5RM)
Metcon
Grand Theft Auto (Time)
For Time:
Row 1000m
Run 800m
Row 500m
Run 400m
Row 250m
Run 200m
Modifications
Rx+ with a vest
Black: Cut 1st two runs in half
White: Cut 1st two runs and rows in half