The MVMT LAB – CrossFit
Warm-up
Dynamic Warm Up Day #1 (No Measure)
1-2rds
:20sec Ipsilateral Dead Bugs
5 Strict Pull Ups
30ft Spiderman Crawls w/elbow to drop
2R/2L Spiderman to Lateral Flexion and Extension
30ft Knee Hug to Horizontal Lunge Twist
Weightlifting
2 Deadlifts + 1 Power Clean (EMOM for 12min (build in weight))
Metcon
Metcon (AMRAP – Reps)
Partner Workout
12min AMRAP
Partner A: 5 Devil Presses 45/35
Partner B: Max pull ups (score)