| The Lab Gym’s Heavy Metal Crossfit: Saturday 9/21/2019 |
| 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: |
| WOD 1: 7 Rounds FBT: 7 Burpee Box Jump Overs (or 100ft Bear Crawl) 21 KB Swings (every round)WOD 2: 3 Rounds (18 min) 30 sec on and 30 off non-stop ( no more than 3 per group) 1) Rope climb 2) OH Squat (>pipe/bar, 65/95, 95/135) 3) Rower or Swing 4) T2B or Jackknife 5) Prowler or sled push 6) DU or burpee |
| Stretch/mobility [~5-10 min] |
