VAGABOND CROSSFIT-12/6/09
“I was born a slave, but nature gave me a soul of a free man….”
Toussaint Louverture
Warm-Up:3 Rounds at Own Pace:
Dot Drill x 1:00 min
Samson Stretch x 10(5 each leg)
Butt Kicks x 50 m
Skill Warm-Up: Posterior Chain Work
GHD Sit-Ups x 20
Back Extensions x 25
Met-Con WOD:
6 rounds for time:
Squats – 80, 64, 48, 32, 24, 12
Anchored Sit Ups- 60,52,40,32,24,16
DB Swings – 40, 32, 24, 16, 12, 6
Use the above rep scheme given for each exercise. Men use 55 lbs and Women use 35 lbs for the DB swings.
POST TIME.RESULTS TO COMMENTS:
I am guess they are air squats??
Air Squats Bud…. You know we cannot drop weights on Sunday during our opening hours because of the Religious Fanatics next to us… Praise the Lord!!!
We got the lord to the right of us and we have the devil above us rockin out. What does that make us???? I know To bad ass for a label!!!
Wolves, we are a wolfpack.