WOD

11/13/2019

By November 6, 2019 No Comments

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



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