VAGABOND CROSSFIT WOD-2/2/10
Warm-Up: 3 rounds at a steady pace:
Row 250 m
Samson Stretch x 10( 5 each leg)
Side Hops x 15(Over Paralletes)
Skill of the Day: Coach B Clean Warm-Ups:
2 Rounds of: W/ Barbell
Up and Down x 10
Elbows High and Outside x 10
Muscle Clean x 10
Clean Lands x 10
Clean Drops x 10
Front Squat x 10
Met-Con WOD:
First Part:
Tabata Shuttle Runs- 20:10 x 8
Rest 5:00 Mins
For Time of the following:
30 Squats
30 Unanchored Sit-Ups
75 Box Jumps
30 Squats
30 Unanchored Sit-Ups
Kevin’s Notes: First part of Met-Con, setup two objects 10 meters apart.. Run Back and Forth for 20 seconds, then rest for 10 seconds for 8 rounds… Rest 5:00 Minutes… Then complete rest of workout… Guys will use 24 inches on box jumps.. Gals will use 20 inches…
POST TIME.RESULTS TO COMMENTS: