Learn more about the Crossover Symmetry system Dave is using above here.

Today we implement a change in how we approach conditioning at MVMNT, at least for the next seven weeks. Since the focus of this cycle is technique, we are NOT going to post workout scores on the whiteboard at the gym.  If you want people to know how you did and see what other members’ times look like, go to our Facebook page and leave your time and level in the comments.

Also just a heads up–until further notice there is NO 7 AM open gym class on M/W/F.  

Warmup
Speed Ladder
2x
Hip Mobility Series
10 Down Dog Pushups 

Conditioning
“Insubordination”

6 Rounds AFAP
Levels 3/4
10 Toes to Bar
8 Ring Dips
120 Yard Shuttle

L4 – 12:00
L3 – 15:00

Level 2
15 V-ups OR 10 Toes to Bar
15 Box Dips
120 Yard Shuttle

L2 – 17:00

Levels 0/1
15 V-ups OR Butterfly Sit-ups
15 Box Dips
100 Yard Shuttle

L0/1 – 20:00