The MVMT LAB – CrossFit
Warm-up
2rds
Overhand Bodweight Barbell Row (10sec Iso + 10sec max reps)
10 Scap Retractions
5 Strict Pull Ups
20 Scap Push Ups
5 Ring Dips
Weightlifting
Neutral Grip DB Bench Press (12, 12, 10, 8)
Bent Over Row w/2 DBs (12,12,10,8)
L Sit DB Press (4x Max reps )
50s for Men
25s for Women
Conditioning
Metcon (Time)
For Time
30 Sand Band Push Press 70/50
30 Dynamic Push ups
RX+ 100/70