"Aerboic Capacity"(1.8.2012)

Dynamic Warm-Up= The Difference between injury or staying healthy!

*Vagabond CrossFit Schedule for Sunday, January 8th, 2012: 10:00 am Regular Group Class*

Andrew hitting Stabilization Exercises for the Lower Back and Core Strength!


I. Dynamic and Mobility Specific Prep Warm-Up:
3-5 minutes of dynamic effort
*thoracic ext., glute lat. work
+
2 rounds of
wall angels
Scap Retraction
pike sit ups x 5
+
Push Jerk work – 5 minutes
+
Hamstring Mobility
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase:
*Level 1 and Level 2*
A. Complete the following for time:
Row 1000 m
Rest 3:00 Minutes
50 Burpees
Rest 3:00 Minutes
Row 1000 m
Rest 3:00 Minutes
50 Burpees
B. Competition Phase:
Mobilility Work x 60 Minutes, Come in and hit that mobility work, as this is a great benefactor to recovery and getting back on track.
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