VAGABOND CROSSFIT WOD-5/12/10
Dynamic Mobility Work…
Snatch Balance Work…
Dynamic Mobility Warm-Up:
90 Degree Quad Stretch
Inch Worm
PVC Dislocates
Shoulder Mobility Circuit
Spiderman Lunge
Active Warm-Up: Choose 3 Movements, that you hate doing, and perform those for 7 Minutes… Everyone Has A Goat!!
Workout of the Day:
A. Overhead Squat 3-3-3-1-1-1
B. Advanced: Muscle-Ups 5 sets of 3 reps(Unbroken)
Intermediate: Work on Knee or Box Muscle-Ups
Beginner: Work on False Grip Pull-Ups and Ring Holds
C: AMRAP 7 Minutes of:
3 Pull-Ups(Kipping Allowed/No Butterfly)
5 Push-Ups
7 Squats
Rest 3:00 Minutes
AMRAP 3:00 Minutes of:
As Many Reps As Possible of Overhead Squats @ 75 lbs/45 lbs
POST TIME.RESULTS TO COMMENTS: