"Chief Vagabond"(5.20.2011)
Need to Find Vagabond, Here you go and send this poster along to your friends to come to the Free Intro Class on Saturday @ 11:00 am!
I. Free Introduction Class this weekend offered at Vagabond CrossFit:
Vagabond CrossFit will continues its free introduction class to all people interested in trying out a CrossFit Class for free. The class begins @ 11:00 am and just tell your friends, family, or counterparts to come join in the fun. This is a complimentary session offered by Vagabond CrossFit to give them an idea of what goes on inside a CrossFit Gym!
Saturday, May 21st, 2011 @ 11:00 am
Contact: [email protected] or [email protected] or [email protected]
II. Dynamic Warm-Up:
“Vagabond Warm-Up”
Frogger Walk
High Knee Walk
Coach B Progressions: Clean Variation
Up and Down
Elbows High and Outside
Muscle Clean
2 Inches
4 Inches
6 Inches
III. Mobilization Piece:
1. Squat Openers Against Wall- 3 Minutes in Total
2. 90 Degree Quad Stretch- 90 seconds each Hip
IV. Conditioning Workout of the Day:
A. “Vagabond Version of the Chief”(5 Sets for As Many Reps as Possible):
AMRAP 3 Minutes of:
3 Front Squats
6 Pull-Ups
9 Box Jumps
*Rest 1:00 Minute between sets*
*Level 1*
Front Squats @ 1/2 Bodyweight for Men and 1/4 Bodyweight for females
*Level 2*
Front Squats @ 3/4 Bodyweight for Men and 1/2 for females
*Level 3*
Front Squats @ Bodyweight for Men and 3/4 Bodyweight for females
Post Total Number of Rounds to Comments.