Another Success Story at Vagabond CrossFit…

Ryan came in with the goal of losing weight, getting healthier, and just living a cleaner lifestyle… Within the last month he has achieved all those goals… Now it is time to continue tha trend and keep working hard…
Goals reached in the last 30 days:
– Weight Loss- 22 lbs
-Eating Paleo- Completed
-First Workout of the Day a Month Ago: Time: 13:33
200 m Run
15-12-9 of:
Body Row
200 m Run

Time of Exact Same workout with Standard Push-Ups this time: Check out the time below

Great Job Ryan and Keep it Up..

Dynamic/Mobility Warm-Up: 5-7 Minutes of the following movements:
Carioca with Squat x 20 m
Spiderman Lunge
Frog Stretch
Cobra Stretch
Shoulder Opening Drills

Active Warm-Up: 1 Round of the following:
Run 800 m
Shoulder Press x 10
Push Press x 10
Push Jerk x 10
Run 400 m

Workout of the Day:
Shoulder Press 1-1-1-1-1, Rest 120 secs between each set
Rest 3:00 Minutes
Advanced: Ring Dips 3 sets of 10 reps
Intermediate: Bar Dips 3 sets of 10 reps
Beginners: Ring Holds x Total Time of 60 seconds
Push-Ups 3 sets of 10 reps
Rest 5:00 Minutes
“Scuttle Em”
Row 2000 m
Thrusters x 50(45 lbs)
Row 1000 m
Thrusters x 35(45 lbs)
Row 500 m
Thrusters x 25(45 lbs)