The MVMT LAB – CrossFit
Warm-up
Deadlift Warm Up #2 (No Measure)
2rds
:60 Dead Bug home
:30 R/L Bird Dog Hold
1:00 Down Dog to Childs Pose
8 Good Mornings
8 RDLs
4R/4L Lunges
*Run 400m once after second round. Sub 500m row depending on weather
Weightlifting
RDL (4×4)
Take two sets to warm up before workout weight. I wouldn’t push max here as range of motion is more important!
Conditioning
Metcon (Time)
5rds
50ft Sandbag Walking Lunge 70/50 (on shoulder, alt. as needed)
8 DB Rows 50/35
RX+ 100/70