Vagabond CrossFit WOD-1/10/10

Free Handstand…

“Attitude is a little thing that makes a big difference.”

Winston Churchill

Gym Hours on Sunday, January 10th, 2009- 9:00 am to 1:00 pm

Warm-Up: 4 Rounds at own pace:

Butt Kicks 40 m/Bear Crawl 20 m/10 Roving Planks/ 5 Jumping Pull-Ups

Skill Development: Tuck L Ring Holds

Met-Con WOD: 20-15-10-15-20 of the following movements:

Wall Balls


Kevin’s Notes: Guys will use 20 lbs. Gals will use 14 lbs. This workout is met to be done as quickly as possible… We hit a longer met-con on Saturday, so wanted to program a quick hitter with simple movements…