VAGABOND CROSSFIT WOD 2/1/10
Visited Steve from Steve’s Gym, a non profit organization that trains the inner city youth in the CrossFit Method…
Warm-Up: 3 Rounds of the folllowing: High Knee x 1:00 min
Box Jumps x 1:00 min
Hip Opening Drills x Through All Motions
Skill of the Day: Ring Holds or Bar Holds
Strength/Max Effort Day: Good Mornings 6 x 2
Met-Con WOD: 3 Sets for Total Reps of the following:
Row 500 m- Time Limit 6 Minutes
AMRAP Wall Balls
Kevin’s Notes: You will have a time limit of minutes to do a 500 m row… Whatever time you have left after the row, you will then complete as many reps as possible of wall balls.. Men will use 20 lbs… Women will use 14 lbs.. You will rest 2:00 mins between each round…
POST TIME/RESULTS TO COMMENTS: