The MVMT LAB – CrossFit
Warm-up
4rds
10 Plank Press Ups
10 Single Leg DB RDL
10 Medball Chest Passes
10 Rear Delt Fly
Weightlifting
Close Grip Bench Press (find 5RM but use 5 sets to get there)
Conditioning
Metcon (AMRAP – Rounds and Reps)
10min AMRAP
5 Sandbag Ground to Overhead 70/50
10 Supine Ring Pull Ups
RX+ 100/70