The MVMT LAB – CrossFit
Warm-up
Activation #7 (No Measure)
:30 Seconds
Active Spidermans
Air Squats
PVC Passthroughs
Walkouts
Cossack Squats
PVC Ninjas
Push-up to Down Dog
Active Samson
PVC Overhead Squats
Barbell Warmup
completed with empty barbell
5 Good Mornings
5 Back Squats
5 Strict Press
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
Weightlifting
Close Grip Bench Press (Find New 3RM-3×3)
Metcon
Joker (Time)
For Time
1-2-3-4-5-6-7-8-9-10 reps of:
Toes-to-Bars
10-9-8-7-6-5-4-3-2-1 reps of:
Deadlifts (225/155 lb)
For athletes 55+, use 185/135lb barbells.