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
Depth Push Ups to Explosive Rebound Up (5×3)
Close Grip Bench Press (5reps @ 80% of 5RM Every :90sec for 5rds)
Metcon
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups