The MVMT LAB – CrossFit
Warm-up
Dynamic Warm Up Day #5 (No Measure)
1-3rds
:20 4 Way Dead Bug
3 Inch Worm Hands Only
30ft Knee Hug to Horizontal Lunge Twist
:30R/ :30L Lateral Banded Side Shoulder Raise
Weightlifting
not super setted but coach my split group up to flip the order
Shoulder Press (3×7)
3 hard working sets of 7 reps
Neutral Grip DB Floor Press (5×5 (build to max))
Conditioning
Metcon (Time)
21-15-9
Front Squat 135/95
Box Dips with hands in DB
Russian KB Swings 53/35
RX+ 185/125, 70/53