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
Weightlifting
Strict Pull Ups (4xMax (make sure and rest at least 2min b/w))
Metcon
Metcon (Time)
Front to Back Suicide Shuttle-100m
-Set cones at the 5,10,15,and 20m mark. Sprint forward and back peddle to the start line and then repeat to next distance. Score will be fastest.