WOD

09/19/2019

By September 12, 2019 September 13th, 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

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

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