VAGABOND CROSSFIT WOD-6/12/10
Nice Face Coach Ross…
VAGABOND GYM HOURS FOR SATURDAY, JUNE 12TH, 2010
Morning Hours: 9:00 am to 1:00 pm
Afternoon Hours: 4:00 pm to 6:00 pm
Dynamic Mobility Warm-Up:
90 Degree Quad Stretch
Lateral Hops
Dot Drill
Inch Worms
Shoulder Mobility
Myofascia Release/Foam Roll x 5:00 Minutes:
Quads
Calves
Hammies
Workout of the Day: “No Return”
20 M Walking Lunges
6 Burpees
21 DB Swings
20 M Walking Lunges
9 Burpees
18 DB Swings
20 M Walking Lunges
12 Burpees
15 DB Swings
20 M Walking Lunges
15 Burpees
12 DB Swings
20 M Walking Lunges
18 Burpees
9 DB Swings
20 M Walking Lunges
21 Burpees
6 DB Swings
Kevin’s Notes: For Walking Lunges knee must touch ground with a straight back and must stand upright when you switch other leg with hips open. Guys will use 55 lbs for DB Swings. Women will use 35 lbs for DB Swings.
POST TIME.RESULTS TO COMMENTS: