VAGABOND CROSSFIT WOD-4/8/10
Ready.Set. Go!!
Paleo Meal Blog Continued:
“Quality Over Quantity”
MacroNutrient Balance:
Fat: Pecans and Almonds and Ground Turkey
Carbs: 1 Full Apple with Cinnamon Spices and Fruit Shake
Protein: 10 oz Ground Turkey
Deadlift/Burpee WOD
Dynamic/Mobility Warm-Up: 5-7 Minutes of the following movements:
Lunge and Twist
Hip Openers
Hand Walks
Hockey Lunge
Frog Stretch
Cobra Stretch
Active Warm-Up: 1 Round of the following movements:
Run 400 m
PVC Dislocates x 10
Push-Ups x 10
Duck Walk x 10 m
Bear Crawl x 20 m
Workout of the Day:
A1: Advanced: Ring Push-Ups, 8-10 reps x 3 sets, rest 60 secs
Intermediate: Push-Ups, 10-12 reps x 3 sets
A2:Unbroken Box Jumps, 20 reps x 3 sets, rest 60 secs
A3: Advanced: Muscle-Ups, 3-5 reps x 3 sets, rest 60 secs
Intermediate: Progression Muscle-Ups
3 Rounds for time of:
Hang Squat Clean x 10 @ 95/65
Wall Balls x 20 @ 20/14
Air Squats x 30
POST TIME.RESULTS TO COMMENTS: