The MVMT LAB – CrossFit
Warm-up
Activation #6 (No Measure)
:30 Seconds
Active Spidermans
Quad Stretch
Active Samson
Cossack Lunge
Push-up to Down Dog
Air Squats
2 Rounds
15 Banded Air Squats
15 Second Hollow Hold
15 Second Arch Hold
Barbell Warmup
completed with empty barbell
5 Good Mornings
5 Back Squats
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
Weightlifting
Muscle Clean (Find a 2RM)
Strict Pull Ups (3 max sets)
Metcon
Bergeron Beep Test (AMRAP – Reps)
EMOM for as long as possible:
7 Thrusters (75/55)
7 Pullups
7 Burpees
When you can’t complete all the above in one min (thats most the gym) the workout turns into a 10min AMRAP.