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
Thumb Down Bent Over Rear Delt DB Raises (4×20)
Conditioning
Ghost (3 Rounds for reps)
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest
*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.
Mobility
Coaches Choice