VAGABOND CROSSFIT WOD-10/9/09



Skill Warm-Up:

9 Fundamentals x 9(PVC)

Dynamic Mobility: Wrist Mobility

2 Finger Squat Technique

Push-Ups on Bar

Met-Con WOD: 5 Rounds for Time of:

Wall Balls x 1:00 min

DB Swings x 1:00 min

Good Mornings x 1:00 min

Sit-Ups x 1:00 min



(Men- DB Swings 45-55 lbs/ Women- 25-35 lbs)

(Men- Wall Balls-20 lbs/ Women- 12-14 lbs)



Rest 1:30 min after each round…



Your goal is to get as many reps as possible for each exercise during the round…

POST TIME/RESULTS TO COMMENTS: