The MVMT LAB – CrossFit
Warm-up
Dynamic Warm Up Day #5 (No Measure)
1-3rds
:20 4 Way Dead Bug
3 Inch Worm Hands Only
30ft Knee Hug to Horizontal Lunge Twist
:30R/ :30L Lateral Banded Side Shoulder Raise
Skill
3rds
10 per side…Lateral Partner Medball Throw
20 Hollow Rocks
10 Toes to Bar
5+5 DB Thrusters
Metcon
Bear Complex (Build in weight to find 3RM)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press