The MVMT LAB – CrossFit
Warm-up
Sub 300m Run for Row
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
Opposites Deadbug (4rds of :60sec)
Medball to Toes (4×10)
Metcon
Metcon (AMRAP – Rounds and Reps)
20min AMRAP
10 Sandbag shoulder toss 70/50
10 Dumbells Step Ups 50/35 20inch box
20 Plyo Push Up over Sandbag