WOD

09/11/2019

By September 4, 2019 No Comments

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

Snatch Grip Deadlift (3×7 to heavy)

Metcon

Sandbag Complex #1 (5×2 building to heaviest possible)

With the sandbag on your shoulder, complete:

Sandbag Squat

One Lunge Each Leg

One Step Up Each Leg 12inch

Repeat on your opposite shoulder

1 cycle through both shoulders is one rep

Extra Sauce

5×4 Handstand Hold with Leg Drop

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