"CrossFit Tester Part 11"(3.13.2012)

Mia going high!

A.*Vagabond Olympic Lifting Session on Tuesday, March 13th @ 6:35 pm. Click HERE for Strength Workout of the Day*

B.*Next Vagabond On Ramp Beginner’s Class Update*

The On Ramp on Monday, March 12th is sold out and there are no more spots available. However, we will be starting our next On Ramp Beginner Series on Monday, April 2nd, 2012 at either 10:30 am or 7:30 pm. If you wish to reserve a spot for the next On Ramp Class, please contact us at [email protected] or call us at 508 930 8734 to set up an appointment for your free evaulation and assessement at Vagabond Today! Take the next step to improving your overall health and fitness!

The Machine!

I. Dynamic and Mobility Prep Warm-Up:
5 minutes of movement prep workout
*focus on lats./scap retraction/low back/hip
2 rounds of
db ext. rot. x 5/side
back ext. x 5
wall squats x 5
burpee x 3
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
5 Rounds for time of:
Row 350 meters
Box Jumps x 15 repetitions
B. Competition Phase:
For Time of the following:
Run 200 m
Pull-Ups x 20 reps
Run 200 m
Rest 5:00 Minutes
Run 200 m
Handstand Push-Ups x 15 reps
Run 200 m
Rest 5:00 Minutes
Run 200 m
Double Unders x 50 reps
Run 200 m
Rest 5:00 Minutes
Run 200 m
Burpees x 20 reps
Run 200 m
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