Jared from Route One CrossFit and Shawn from Vagabond getting through some Thrusters! Notice Shawn in the background driving his head through and Jared in the midst of finishing his Thrusters with proper triple extension and tight belly throughout the movement!

I. Dynamic Movement(5 to 7 Minutes before Class):
3 Rounds of:
Run 200 m
PVC Dislocates x 15 reps
Hollow Rocks x 10 reps
Air Squats x 15 reps
II. Class Warm-Up:
“Vagabond Warm-Up”
III. Mbilization Piece Warm-Up:
1. Foam Roll and Lacrosee Ball Work on the Upper Body and Lower Body
A. Lacrosse Ball Work on Shoulders- Take lacrosse ball and put into scapula and high deltoid area
B. Foam Roll Quads- Let’s mash and roll out those areas we have hit hard this week, QUADS
IV. Strength and Conditioning Workouts of the Day:
A. AMRAP Handstand Push-Ups x 3:00 Minutes
*Level 1*
Kick up to Handstandand Max Handstand Holds or Negatives for 3 Minutes
*Level 2*
Abmat Range of Motion Handstand Push-Ups
*Level 3*
Wall Facing Handstand Push-Ups or Raised Elevated Surface Handstand Push-Ups back against wall(Use Plates)
B. AMRAP 18 Minutes of:
5 Deadlifts @ 225 lbs/145 lbs
20 Double Unders
10 Wall Balls @ 20/14
Sprint 100 m(Sprint to end of parking lot and back)
*Level 1*
Deadlifts @ 135 lbs/95 lbs and Double Unders count miss attempts or 60 Single Unders
*Level 2*
Deadlifts @ 185 lbs/115 lbs and Scaled Reps of Double Unders( 15 or less doubles and count miss attempts)
*Level 3*
Deadlifts @ 225 lbs/145 lbs and 20 Double Unders
Post Number of Handstand and Number of Rounds Completed to Comments.