VAGABOND CROSSFIT WOD-3/13/10
Congrats to Dave on Getting His First Muscle-Up Today.. Only 3 Months into CrossFit..
Gym Hours on Saturday, March 13th, 2010:
Morning Hours: 9:00 am to 1:00 pm
Afternoon Hours: 4:00 pm to 6:00 pm
Mobility Warm-Up: 10 Reps of each:
Spiderman Lunge
Iron CrossOver
Bent Over Toe Touches
Samson Stretch
Active Warm-Up:
Row 500 m
3 Rounds at steady pace of:
Inch Worm x 10 m
Overhead Squat x 10(PVC)
High Knees x 20 m
Push Press x 10(Barbell)
Workout of the Day:
Front Squat 3 sets of 3
Rest 5:00 Minutes
Thruster Ladder 1-2-3-4-5-6-7-8-9-10
Rest 5:00 Minutes
3 Rounds for time of:
15 Knees to Elbows
30 Anchored Sit-Ups
Kevin’s Notes: On the Thruster Ladder, Guys will use 75 lbs. Gals will use 45 lbs. Big Dawgs will use 95 lbs/65 lbs. The goal of the thruster ladder is to reset the bar everytime you complete a rung of the ladder.
POST TIME.RESULTS TO COMMENTS: