| The Lab Gym’s Heavy Metal Crossfit: Saturday 6/8/19 |
| General & Specific Warm-up: [~10 minutes] |
| Warm up:Corrective & JTLC, General Barbell Warm-up (pvc>bb) |
| CF-JTLC Warm-up: |
| Catbacks x5*3, Flying posture hold x3*10, Is, Ts, As x5*3, Low plank x30s, Hip bridge x5*3, Squat & hold x30s, Posture hold position x10s, Arm circles (f/b) x8, Torso twists x8, Toe touch TO posture hold x5&5, Alt. Lunges x5, BW Squat x10, Squat & hold #2, 30s, Burpees x5+ |
| General Barbell Warm-Up (pvc>barbell):RDL, Row, M. Press, Back Squat x5x2 (pvc>bb) x5 of each for 2-3 rounds =1 set (x1-3 sets depending on quality/time) |
| WOD: |
| “Go Blues” FBT: w/Partner 1 Lap OH Walking Lunges w/WB (switch half way around room) 20 WB Squatsw/Goblet Hold 30 WB Sit-ups (Handoff in middle) 40 WB2 Laps OH Walking Lunges w/WB (switch half way around room or 1 lap at a time) 30 WB Squatsw/Goblet Hold 40 WB Sit-ups (Handoff in middle) 50 WB3 Lap OH Walking Lunges w/WB (switch half way around room) 40 WB Squats w/Goblet Hold 50 WB Sit-ups (Handoff in middle) 60 WB Bonus: pick (w/partner) |
| Stretch/mobility [~5-10 min] |
