The MVMT LAB – CrossFit
Warm-up
Warm-up (No Measure)
1 ROUND
1:00 Rower
:30 Slam Ball Deadlift
:30 Groiners
Right into…
1 ROUND
1:00 Rower
:30 Slam Ball Push Press
:30 Cossack Squats
Right into…
1 ROUND
1:00 Rower
:30 Slam Ball Ground to OH
:30 Lunges
Extended Warm-up
Warm-up (No Measure)
3 SETS
50′ Slow Table-Top Bear Crawl (aka Quadruped)*
*5 Strict-Up Downs after each set.
1 Rep of Strict Up-Down is…
1 Air Squat Down
1 Sprawl Back to Plank
:01 Pause in Plank
1 Sprawl Up to Squat
1 Air Squat Up
(No Measure)
Workout
Metcon (Time)
5 SETS*
20 Slam Ball (20/10)
20 DB Suitcase Lunge (35/20)|(20/10)
35/25 Cals on Rower
-Rest 2:00 b/t Sets-
*Athlete must pick any (2) sets of the (5) total and perform 30 reps of the Slam Ball & 30 reps of the Lunge. No change to Cals. For example, athlete can choose Set 1 and Set 3 for the 30/30 or Set 2 and Set 5 for the 30/30 or any other combo. The three remaining sets are performed as written.
(Score is Total Time)