The MVMT LAB – CrossFit
Warm-up
Posterior Warm Up (No Measure)
2rds
:30sec Deadbug Opposites
5+5 Single Leg Hip Bridges
10 Semi-Stiff Legged Deadlifts
5+5 Lunge with barbell
10 Good mornings
10+10 High Kicks per leg
Weightlifting
Halting Deadlift (3×6 build to heavy)
just like a normal deadlift except we stop at the top of the knee and go back down
Metcon
CrossFit Games Open 17.1 (Time)
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs
M: 50-lb. dumbbell / 24-in. box
F: 35-lb. dumbbell / 20-in. box
Time cap: 20 minutes