VAGABOND CROSSFIT WOD-3/17/10
Happy Saint Patrick’s Day…
A little Basic Gymnastics Anyone….???
Mobility Warm-Up: 10 Reps of each movement:
Trunk Twist
Forward and Backward Leg Swings
Spiderman Lunge
Reverse Iron Crossover
Active Warm-Up:
Run 800 m
Inch Worm x 10 m
Hip Openers x 10
Air Squats x 20
Sit-Ups x 30
Workout of the Day:
Front Squats 5 sets of 3
Rest 4:00 Minutes
Knees to Elbows x 8-12 x 2 sets
Rest 3:00 Minutes
Big Dawgs:Ring Dips x 90 seconds- As Many Reps as Possible
Pack:Bar Dips
Porch:Banded Ring Dips
Beginner:Push-Ups
Rest 5:00 Minutes
Anaerobic Sprints…
4 x 400 m Sprints @ 90% Effort- Rest 1:00 minute between intervals
POST TIME.RESULTS TO COMMENTS: