Vagabond CrossFit at its Best!!

I. Dynamic Mobility Warm-Up:
Hamstring Stretch(Bands)
Scorpion Holds(Cross Leg)
Shoulder Hangs(Behind the Neck)
Hip Oscilation(Work those Corners)
Running Progressions
II. Strength and Metabolic Conditioning Workouts of the Day:
A. Deadlift 3 Rep Max, 5 sets of 3
*Compare to March 16th and June 16th*
B.”Hold Me Down”( 3 Rounds for time):
*Level 1*
30 Squats
15 Burpees
9 Push Press @ 75/55
*Rest 2 minutes and 30 seconds between rounds*
*Level 2*
40 Squats
15 Burpees
9 Push Press @ 95/65
*Rest 2 minutes and 30 seconds between rounds*
*Level 3*
50 Squats
20 Burpees
9 Push Press @ 115/85
*Rest 2 minutes and 30 seconds between rounds*
*Advanced*
Same repetitions as Level 3, but use 135 lbs/95 lbs and rest only 2:00 minutes between rounds*
*Each Round should be an all out effort with the emphasis on going unbroken on all your movements.*
Post Weights Used and Time to Complete each Round.