VAGABOND CROSSFIT WOD 3/12/10
“Army Ryan” using his training skills to teach Ashley how to climb the rope…
Mobility Warm-Up: 10 reps of each:
Forward Kicks
Backwards Kicks
Inch Worm x 10 m
High Knee Tuck into Lunge
Switch Lunges
Active Warm-Up:
Row 750
3 Rounds at steady pace of:
Samson Stretch x 10
PVC Dislocates x 20
Hip Openers x 10
Workout of the Day:
Split Squats x 4-6 reps(each leg) x 3 sets- Using DB’S @ box knee height
Rest 3:00 Minutes
Ring Rows x 10-12 reps x 3 sets(concentrating on slow, controlled movement)
Rest 5:00 Minutes
“Broken Down Cindy”
AMRAP 4 Minutes x 5 sets of:
5 Pull-Ups
10 Push-Ups
15 Squats
Rest 1:30 Minute between Rounds
Kevin’s Notes: For Split Squats we will be using dumbbells to perform this movement. One Leg will be on a box at about knee height with full depth at leg on box reaching ground. This will be an introductory strength movement, that will be performed at lightweight. These are great for building strength in the hamstrings, glutes, quadriceps, and benefitting the flexibility of your hip flexors. The Workout of the Day will be a broken down Cindy into 5 sets. Each set will be 4 minutes long with your goal of completing as many rounds as possible in that given time.
POST TIME RESULTS TO COMMENTS: