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: