The MVMT LAB – CrossFit
Warm-up
Dynamic Warm Up Day #4 (No Measure)
1-3rds
:25 Static Plank Holds
:15 R / :15 L Cpt Morgan with Vertical Support
30ft Leg Cradle Lunge with Lateral Flexion and Extension
2 Seesaw Walk to Vertical Jump R/L +1 Jump = 1 rep
Strength
5 Rounds
5 L Sit Strict Pull Ups
5,4,3,2,1 Bar Muscle Ups
5,4,3,2,1 Handstand Push Ups
Metcon
Metcon (Time)
30 Sandbag Ground to Overhead 70/50
RX+ 100/70