"Hit Me with Your Best Shot"(11.14.2011)

Some of the 10 am Crew on Sunday hitting the Sets Workout!

*Vagabond CrossFit Olympic Lifting Class on Tuesday @ 6:35 pm(Check Olympic Lifting Blog for Updates and Workouts)*

*Vagabond No Grain Challenge Workout and Final Measurement on Thursday, November 17th- Regular Class Schedule for the Day*

I. Dynamic Specific:
Coaches Option x 5 to 7 Minutes
II. Dynamic Skill Day:
Vagabonds choose a skill movement you need to work on x 5 Minutes
III. Dynamic Mobility:
Shoulder Partner Stretch
Barbell External Rotation Stretch
IV. Strength and Conditioning Workouts:
A. Push Press, 5-5-5-5-5
B. Ring Dips, 5 sets of 7 @ Tempo 1×01
*Level 1*
PVC Dips
*Level 2*
*Level 3*
Banded Ring Dips
C. 21-15-9 of:
Lateral Burpees
Box Jumps @ 30 inches/24 inches
*Level 1*
Box Jumps @ 20/16
*Level 2*
Box Jumps @ 24/20
*Level 3*
Box Jumps @ 30/24
Post Weights Used and Time to Complete to Comments.