The MVMT LAB – CrossFit
Warm-up
Run 800m
Weightlifting
Shoulder Press (3×5 build to heavy)
Metcon
Metcon (Time)
50 Sandbag Push Press* 70/50
*Everytime you drop the sandbag, you owe me 5 Dyynamic Push Ups
RX+ 90/70
Extra Sauce
2rds
:25 sec Side Plank Hold Right
:25 sec Side Plank Hold Left
30ft Spiderman Crawl w/elbow drop
2R/2L Spderman to Lateral Flex/Ext
30ft Knee Hug to Lunge Twist