The Lab Gym’s Heavy  Metal Crossfit: Tuesday 6/25/13

Warm up: Corrective & JTLC, General Barbell Warm-up (pvc>bb)

Foundational Strength: 7 sets/rounds (*options for ‘Cross-breeders’)

A1) Deadlifts: 3s (*or Sumo DL High Pull ramp up 5s)

A2) Bench Press: 3s (*or Ring Dips ramp 10s)

A3) Ring Rows: 3s (weighted if possible or 4 sec ecc)

Skill:

DU practice & drills

WOD 1:

8 Rounds or 15 min time cap-

Ring Dips x5

SDHP w/KB x10

Jumping Lunges x15

Dessert WOD:

Jump rope: 250 DU or 500 SU FBT

Stretch/mobility

*If Team LAB: Add Oly work/powers pre and drop squats/deads…alter any heavy leg work

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