The MVMT LAB – CrossFit
Warm-up
2rds
Walking High Knee Hug
Walking Quad stretch
Walking Leg Cradle
Walking Toy Soldiers
Skipping High Knees
Skipping Toy Soldiers
Gymnastics
Strict Ring Dip–3.5
Toe or Box Assisted Dip
5×4
Dip Pulses
2×15
Strict Muscle Up
Bear to Bridge 5,4,3,2,1
Overhead Opener 5x 30sec
3rds of 3:00 to get the work in
1×7 False Grip Pull up w/hold
Box Assisted Ring MU 5×2
1×1 Strict Ring Muscle Up
Metcon
Metcon (Time)
7 Gassers
160 feet Sprint down and back
Goal is to maintain halfway 20sec or less.
If you lose the ability to go full speed a push. Please modify to maintain intent.
Modifications
Black 5 rounds
White 4 rounds
Mobility
Coaches Choice