VAGABOND CROSSFIT WOD-5/7/10

Some People Just have the Ability…

Which One is More Functional.. You Decide?

Push Press those Dumbbells…

Group Meeting…

11 Year-Old, Michael, with great snatch form…

Dynamic/Mobility Warm-Up:
Spiderman Lunge
Frog Stretch
Cobra Stretch
Shoulder Mobility Circuit

Active Warm-Up: 1 Round of the following movements:
Row 250 m
Samson Stretch x 10
Push Press x 10
Push-Ups x 10
Row 250 m

Workout of the Day:
A. Bench Press 3-3-3-1-1-1
B.
Advanced:”Barbara”
5 Rounds for time of:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Squats
Rest 3:00 Minutes between Rounds

Beginner: AMRAP 12 Minutes of:
3 Banded Pull-Ups or 5 Ring Rows
7 Push-Ups(Box or Knee)
10 Squats
12 Sit-Ups

POST TIME.RESULTS TO COMMENTS: