The MVMT LAB – CrossFit
Warm-up
Activation #1 (No Measure)
1:30 Slow Row
1 Round of Strict “Cindy” (5 pull up, 10 push ups, 15 air squats
:30s second Samson Stretch each side
Into…
1:00 Moderate Row
5 Good Mornings
5 Back Squats
5 Bent Over Rows
Into…
:30s Fast Row
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Weightlifting
One Arm DB Rows (4×12)
DB Lat Pullovers (4×8)
Metcon
Metcon (Time)
For Time:
8rds
3 Power Cleans 185/115
Bar Muscle Ups
3,3,2,2,2,1,1,1
Rx+ 205/135