*Vagabond CrossFit Schedule for Sunday, December 11th: 7:00 am Class Time*

I. Schedule for Sunday, December 11th:
We will be running a slightly early schedule again for the weekend class on Sunday, as we are finishing up our last day of the CrossFit Gymnastics Seminar on Sunday. Please, feel free to come in and get your workout in at 7:00 am, and work some great skill movements. All Competitiors, this is a great day for programming, as we will keep to our plan of working your goats and weaknesses with a scheduled Skill Day. Remember Competitors, this is not a high intense workout, this is meant to work skills and drills, where you struggle in an area of Fitness. So, I encourage all competitors to come in and work those movements.

I. Dynamic Specific Prep Warm-Up:
2-3 minutes of Z1 work
+
2 rounds of
Wall Squats x 5
Walking Lunge step w/ lat twist
Ground to sky touches
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase:
*Level 1*
5 Rounds of the following for Max Repetitions of:
1 Minute DB Hang Squat Cleans @ 30/15 lbs
1 Minute Anchored Sit-Ups
1 Minute Single Unders
1 Minute Strict Body Row
*Rest 1:00 Minute*
*Level 2*
5 Rounds of the following movements:
1 Minute DB Hang Squat Cleans @ 40/25 lbs
1 Minute GHD Sit-Ups
1 Minute Ring Push-Ups
1 Minute Single Unders
*Rest 1:00 Minute*

B. Will(Competition) Phase:
This will be a skill day and goat day for all competitors. You must work your weaknesses during this time, and concentration of working technique and skills is paramount over intensity.
*Choose 3 Movements that is your weakness and put them into a workout that will consist of 5 Rounds. You Choose the rep scheme and movements. However, you may not exceed more than 3 movements, and they must be put into a 5 Round workout.*

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