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
