The MVMT LAB – CrossFit
Warm-up
Dynamic Warm Up Day #3 (No Measure)
2rds
4 Slow Ipsilateral Dead Bugs
3R/3L 5 Sec Side Plank Hold Hip Drop and Reach
15 Hip Bridges
2R/2L Captain Morgans*
*1 Rep = R/L Up and Down, and hold top position for 1 long breath
Weightlifting
Snatch Grip Deadlift (3×7 to heavy)
Metcon
Sandbag Complex #1 (5×2 building to heaviest possible)
With the sandbag on your shoulder, complete:
Sandbag Squat
One Lunge Each Leg
One Step Up Each Leg 12inch
Repeat on your opposite shoulder
1 cycle through both shoulders is one rep
Extra Sauce
5×4 Handstand Hold with Leg Drop