The MVMT LAB – CrossFit
Warm-up
Deadlift Warm Up #2 (No Measure)
2rds
:60 Dead Bug home
:30 R/L Bird Dog Hold
1:00 Down Dog to Childs Pose
8 Good Mornings
8 RDLs
4R/4L Lunges
*Run 400m once after second round. Sub 500m row depending on weather
Strength
Rack Pulls (find a 3RM)
Set height just below the knee cap
Metcon
“Air Bags” (Time)
7 Rounds:
10 Sandbag Reverse Lunges, 5 each leg (Front Rack or Zercher Carry)
10 Sandbag Power Cleans, 5 each shoulder
20 Lateral Hops over Bag (1 Jump = 1 Rep)
200 Meter Row
Rest 1:00 Between Rounds. Record total time (including rounds 1-6 rest periods).