The MVMT LAB – CrossFit
Warm-up
Pizza Tag (No Measure)
Pizza Tag
Every athlete in class gets an abmat. The abmat is to be held overhead, similar to a pizza or tray of food. Athletes run around the gym trying to knock over other athletes pizzas while attempting to keep their pizza safe. Every time an athlete has their abmat hit the ground, they must perform 5 air squats before getting back in the game. Play one or two rounds with a time cap and/or play elimination, where last person standing is deemed the winner. You can put a twist on the game where athletes must switch the hand they hold the abmat in every time it hits the ground.
Weightlifting
Anderson Back Squat (5×3)
set pins to sticking height
Metcon
Metcon (Weight)
EMOM for 15min
Min1 5 Sandbag full Cleans (unbroken) 70/50
Min2 5 Burpee Box Jumps 24/20
Min 3 200m Run
RX+ 100/70