VAGABOND CROSSFIT WOD-9/19/09 
Warm-Up: Coach B Warm-Ups x 10
Skill Warm-Up: L Pull-Up Introduction- In the coming days, we will be performing this new type of pull-up in a workout… If you cannot perform L-Pull-Ups, you will perform the following movements to better prepare yourself…
3 Rounds of:
L-Sit Holds x 20 seconds
L-Holds on Rings x 20 seconds
Strength WOD: Snatch 3-3-3-3-3
Met-Con WOD: For Time:
75 Sit-Ups/50 Push-Ups/150 Squats/50 Sit-Ups/ 25 Push-Ups/75 Squats
Below is a Video about a new CrossFit Affiliate called CrossFit PIA, in San Diego, California. CrossFit has been catching fire all across the world and making a real push in the elite fitness world. This new gym is funded by the likes of NFL football players, Lorenzo Neal and Ladalian Tomlinson, and legend UFC Fighter, Chuck Lidell. It is amazing to see the leaps and bounds CrossFit is making and it is only a matter of time before it is the workout that all elite athletes will be using for their training, if they are not already doing so… Watch and Enjoy!!
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