The MVMT LAB – CrossFit
Warm-up
Activation #3 (No Measure)
Tempo Row – 3 Rounds of :50s light, :10s “fast”
Let our “fast” pace gradually build over the 3 rounds. After each set, come off the rower to complete:
3 Walkouts
5 Scap Retractions
2 Rounds, low intensity:
3 Strict Pull-Ups or ring rows
6 Kip Swings
9 Pushups
12 Slow Air Squats
15 AbMat Sit-Ups
Gymnastics
L-Sit (3 Max Sets)
Metcon
Tillman (Time)
7 Rounds For Time
7 Deadlifts (315/205 lb)
200 meter Sprint
15 Pull-Ups
45 seconds Rest
30:00 Time Cap