VAGABOND CROSSFIT WOD-6/10/09
Skills Warm-Up:
Jump Rope- 5 Minutes/Double Under Practice
Duck Walk
Spiderman
Hip Lunges
Hockey Lunges
HandStand Holds- 3 x 30 seconds

WOD-
3 Rounds for Time of:
21-15-9
Sumo Deadlift High Pull( Men-95 lbs) (Women- 55 lbs)
Burpees

Rest 7 Minutes:
Strength Skill
Shoulder Press
5×5- Stay at Same Weight the whole time

VAGABOND UPDATES: Two times a week, I have implemented a skill based warm-up that will elevate the Vagabonds flexibility, balance, accuracy, and overall physical ability. Some of these movements will be difficult, but will benefit the Vagabonds during their workouts and their everyday activities. Flexibility is key to success in CrossFit and most of all your everyday functional movements that you perform everyday. I will leave a video on one of the movements that we will be performing called the Spiderman, which is a great core and stability exercise for any person of any physical ability.






TIME/RESULTS TO COMMENTS: