"2000 M Row Challenge"(10.27.2010)
Ab Wheel Roll-Outs!!
I. Vagabond CrossFit Open House:
Get the word out and spread the Good News that Vagabond CrossFit will be holding a Open House on Saturday, October 30th at 9:30 am to 12:30 pm. All new prospective Vagabonds are welcome to learn more about Vagabond CrossFit and to possibly participate in a workout. This will be an open house to give the future Vagabond some information on CrossFit and also to meet some of the present Vagabonds to get a better feel for the gym and what CrossFit is all about. Remember, the team workout is also on this day, and it will kick off at 10:30 am.
II. Dynamic Mobility Warm-Up:
High Hamstring Stretch(Prep for Rowing)
Squar Openers Circuit
Super Spiderman Stretch
Coach B Skill Transfer Exercises
Snatch Push Press
Pressing Snatch Balance
Heaving Snatch Balance
III. Strength and Monostructural Workouts of the Day:
A. Snatch Balance, 5 sets of 2
B. 2000 m Row Challenge
*Compare to January 6th, April 14th, and August 3rd*
Post Weights Used and Time to Complete Row.