The Lab Gym’s Heavy Metal Crossfit: Monday 6/24/13
Warm up: Corrective & JTLC, General Barbell Warm-up (pvc>bb), Position stretches for the clean (pvc>bb)
Foundational Strength: ramp up over 7 sets (first 3-4 sets are warm-ups)
A1) Front Squat: 2s
A2) Strict Pullups: 3s
A3) Push Press: 2s
Skill: 15 min
Clean Progressions & ABC Work (8 min)
Clean practice ramp up (7 min)
WOD:
10 min AMRAP
15 Wall ball
200 m run
Stretch/mobility
