The MVMT LAB – CrossFit
Warm-up
1 round
Lower Body Warm Up (No Measure)
2rds
200m Run
20 High Kicks Each leg
20 Mountain Climbers
20 Lateral Side raises with band
10 Wall Squats with a band
Skill
5min to Learn:
Devil Presses
Whole class goes through one round together of the following:
10 Air Squats
5 Push Ups
5 Pull Ups
5 Sit Ups
5 Burpees
5 Devil Presses https://www.youtube.com/watch?v=_-iCGodEZNo
Rest 2min:
Metcon
Metcon (Time)
800m Run
100 Air Squats
80 Push Ups
60 Pull Ups
50 Sit Ups
40 Burpees
30 Devil Presses 40/25–devil press demo below
Modifications
Black: 400m Run, Subtract 15 reps from all
White: 400m Run, Subtract 20 reps from all
Grey: 200m Run, Cut all reps in half
