The MVMT LAB – CrossFit
Warm-up
Overhead Warm Up #2 (No Measure)
2rds
:60sec Deadbug Home Position
20 Band pull aparts (palms up)
20 Scap Push Ups
4 Contral Lateral Inch Worms
:20sec Dead Hang
With Empty Bar
5 Shoulder Press
5 Push Press
5 Push Jerk or Split jerk
Weightlifting
Shoulder Press (5×3 Build to Heavy)
Strict Pull Ups (5×5)
Metcon
Metcon (Time)
For Time:
800m Run
30 Burpees (standing all the way up)
400m Run
20 Burpees (standing all the way up)
200m Run
10 Burpees (“)