The MVMT LAB – CrossFit
Warm-up
Chest Warm Up Day #2 (No Measure)
2rds
8 Scap Retractions
8 Hand Release Push Ups
8 side to side hover 2inches off the ground
8 Burpee Transitions
8 Mountain Climbers
8 Scap Push Ups
then:
1 min Roll Out Back
1 min sec Roll Out Lats
Weightlifting
DB Step Up (4×6 build to heavy while maintaining good posture)
box should be chosen that allows athletes hip crease to be at or slightly above parallel when one foot is placed on the box.
Wall Walks w/ Push Up (4,3,2,1)
Conditioning
Metcon (Time)
15-12-9-6-3
Weighted Push ups 45/25
Ring Dips