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The Lab Gym’s Heavy  Metal Crossfit: Saturday 6/22/13

Warm up:

Corrective & JTLC

Barbell complex: RDL, Row, Press, Squat: 20, 15, 10 non-stop complex

WOD 1: 8 min time cap

Wall walks x10>1 (-10)

T2B x10>1 (-1)

WOD 2:

5 Rounds

Broad Jump x50 yards, walking lunges x50 yards, Sprint back 100 yards

WOD 3:

Never ending plank/core circuit:

Front plank, side plank, side plank, flutter kicks x 30 sec for 3 rounds (6 total minutes non-stop)

Stretch/mobility