VAGABOND CROSSFIT WOD-10/30/09
Skill Warm-Up:
Balance Drills- Standing on Foam Roller x total of 2:30 mins
3 Rounds at own Pace of:
Overhead Walking Lunge x 10(5 each leg) Using 45 lbs
Strict Pull-Ups x 7
Strength WOD:Front Squat-5 x 3
Met-Con WOD: “Happy Halloween Ladder”
50-40-30-20-10 of:
Side Hops
Good Mornings
Jumping Pull-Ups
Sit-Ups
Vagabond News: I will be gone for the weekend as I will be heading down to Conneticut for a Gymnastics Certification with Coach Jeff Tucker… Enjoy your weekend and kill the Workouts in the Vagabond Garage!!
Schedule for the Weekend:
Friday- 9:30-11:30 am classes/ 4:00 pm to 6:30 pm
Saturday- 8:30 am to 11:30 am
Sunday- Rest Day
POST TIME/RESULTS TO COMMENTS: