The MVMT LAB – CrossFit
Warm-up
Dynamic Warm Up Day #3 (No Measure)
2rds
4 Slow Ipsilateral Dead Bugs
3R/3L 5 Sec Side Plank Hold Hip Drop and Reach
15 Hip Bridges
2R/2L Captain Morgans*
*1 Rep = R/L Up and Down, and hold top position for 1 long breath
Weightlifting
Close Grip Bench Press (3×5 build to Max)
Metcon
Metcon (AMRAP – Rounds and Reps)
12min AMRAP
10 Bear Hug Front Sandbag Squats 70/50
5 Ring Dips
100m Run