"Flipping Mania"(7.26.2011)

Gymnastics Class on Tuesday at 5:30 pm!

I. Gymnastics Class on Tuesday, July 26th, 2011 @ 5:30 pm:
The first phase of the Gymnastics Class was a huge success and we have decided to keep it as a staple in Vagabond CrossFit. We have gotten great responses from the members of Vagabond CrossFit. We have had people get their first handstand push-up, first handstand, and developed some great skills in tumbling as well. The next phase of the gymnastics class will revolved around the muscle-up, rope climbs, and L-Sit variations. So, if you want to inch closer to your goals on the board, then this is the class to attend!
*Gymnastics Class on Tuesday, July 26th, 2011 @ 5:30 pm*
II. Dynamic Prep Warm-Up:
Coaches Options x 5 to 7 Minutes
III. Mobilization Prep Warm-Up:
A. Shoulder External Rotation x 1 Minute x 3 sets
B. Banded Hamstring Stretch x 2 Minutes x each leg
IV. Strength and Conditioning Workouts of the Day:
A. Shoulder Press Cluster,, rest 90-120 seconds between sets
*Compare to July 12th, 2011*
B. AMRAP Ring Dips x 4 sets, rest 60 seconds
C. Tire Flips x 4 sets x 5 Tire Flips, Every Tire Flip, jump onto tire 5 times, rest 90 seconds between sets
D. Row Sprint x 10 Pulls( As Powerful as Possible) x 3 sets, rest 60 seconds
*Collect Data by looking at average wattage at end of 10th pull.*
*CrossFit MOM will be in effect for this workout and for scaling measures. Do not worry ladies!*
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