The MVMT LAB – CrossFit
Warm-up
10min AMRAP
8 per side BW Bulgarian Split Squats
12 Abmat Sit Ups
4 Contra Lateral Inch Worms
Weightlifting
Neutral Grip DB Floor Press (Tabata..going for reps)
Weight should be something close to a 20rep max.
Dips (Tabata )
start 3min after previous tabata
Metcon
Choose One
Flight Simulator (Time)
Double Unders
10-20-30-40-50-40-30-20-10
If you miss a rep you start over on that set of doubles. Meaning all rounds must be unbroken.
Flight Simulator–El Capitan (Time)
10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10