VAGABOND CROSSFIT WOD-12/16/09
The beginning and End of “The Beast” Workout… Great Job Vagabonds!!
Warm-Up: 3 Rounds at Own Pace:
7 x Pull-ups
7 x Push-ups
7 x Air Squats
Skill Warm-Up: Accumulate 2:00 min of Handstand Attempts: Use as Few Sets as Possible
Strength WOD: Rest Day- Enjoy It!!
Met-Con WOD: 7 Rounds for time of:
Row 250 m
Double-Unders x 20 or Single Unders x 70
Rest 4:00 mins
then perform the following:
“Tabata”
Bottom to Bottom Squats
Double Unders from Patrick Cummings on Vimeo.
Kevin’s Notes: On the Bottom to Bottom Squats, you do 20 seconds on/10 seconds off for 8 rounds. However, on the rest period, rest at the bottom of the squat for 10 seconds… This will be a killer, but a nice way to end the workout…
POST TIME.RESULTS TO COMMENTS:
guys talk about a community and about giving everything you have during a workout, check this video posted under todays crossfit.com post. It is Marty Cej’s Take on The 2009 CrossFit Games. go to http://www.crossfit.com scroll down and click on the video!! If this video does not give u chills then crossfit may not be for you check it outttt!!