The MVMT LAB – CrossFit
Warm-up
Activation #2 (Upper Focus) (No Measure)
2 Rounds:
250m Light-Paced Row
5 Spiderman and Reach, each leg
10 Slow Scap Retractions
10 Scap Push Ups
15 AbMat Sit-Ups
30 seconds Single Unders
Weightlifting
Close Grip Bench Press (Every:90sec 5×5 @ 80% of 5RM)
L Sit DB Press (5×10)
Conditioning
Metcon (Time)
15-12-9-6-3
Alt DB Snatch 50/35
Lateral Burpees over the DB