Dynamic Mobility Warm-Up is an integral part of Vagabond CrossFit's Programming! Only way we can get better is by mobilizing for the movements that are going to be put in front of us!

I. Dynamic Mobility Warm-Up:
Row or Bike x 3:00 Minutes
Hamstring Band Stretch(Deadlift Preparation)
Squat Opener Series(Wall Ball Prep)
Fundamental Prep(10 Reps of each movement):
Sumo Deadlift High Pull(PVC)
Air Squat
Front Squat(PVC)
II. Skill Transfer Exercises and Metabolic Conditioning Workout of the Day:
A. Snatch Progressions:
Snatch Push Press
Pressing Snatch Balance
Overhead Squat
Heaving Snatch Balance
Snatch Balance
B. “Desire”(6 Rounds for time):
Wall Balls x 15
Deadlifts x 10
Run 200 m
*Level 1*
Deadlifts @ 135/95
*Level 2*
Deadlifts @ 165/115
*Level 3*
Deadlifts @ 205/145
III. Competitors Schedule Workouts of the Day:
A1. 2 Position Cleans @ 82%, 5 x 1
A2. Rack Jerk @ 75%, 2 x 3, 80% x 1 x 4
B. 6 Rounds for time of:
10 Deadlifts @ 255/185
12 Ring Dips
Run 200 m
Post Time to Complete to Comments.