Friday, July 31st, 2026 - Movement Lab

General Warm-Up

2 Rounds
Inchworm to Crab Crawl 10 Reps
Banded Reverse Nordics 8 Reps
Jefferson Curl 5 Reps · 5 Sec Pause in the Bottom

Neural Warm-Up

Sand Bag Speed Pass

1 min on 1 min off 4 round

Grab 2 sandbags each.

count as many unbroken catches as possible each round with your partner

Skill

Metronome Sprinters March
10min Total: 20 sec on 1 min off
Snap from one sprinters pose to the next. (90/90 lockout)
BPM goes up every 1 minute increasing by 20 bpm

Track: your fastest lockout position maintained — beat last week's BPM
whiteboard.raisethebarfitness.ca

WOD

For Points

Workout Format

Worst Case Scenario

amrap 1min on 1 min rest 5 rounds

Table Top position, hips infront of knees, Hands under shoulders

using the arms Jump and Catch yourself on blocks or raised platform

Elite

6 inch riser

Competitive

foam blocks

Performance

yoga mat

Stimulus

shock absorbtion/endurance for hands elbows and shoulders

Accessory

Wall Ball Partner Pass
4 rounds 1 min on 1 min off
Max Reps per round
10ft apart

Cooldown

Collect your high 5's and have an amazing day :)