I. Thursday and Friday Summer Heat Days:
These next two days in the New England Area will be extremely hot. Here at Vagabond CrossFit we care about your safety and your overall well being. Do not let the heat keep you inside and fall off your workout schedule. We will be running the air conditioning throughout the day, and will be much cooler within the gym. So, come on in, and get your workout in!
II. Dynamic Prep Warm-Up:
Coaches Speciality Option: 5 to 7 Minutes of the following:
T-Agility Drills
*Fastest Times get free Paleo Kits*
III. Mobilization Prep Warm-Up:
1. Hamstring Banded Stretch- Prep for Deadlfit and Hamstring Movements x 3:00 Minutes each leg
2. Calf Stretch- Prep for Double Unders x 2:00 Minutes each calf
IV. Strength and Conditioning Workouts of the Day:
A1. Deadlift, 3.3.3.3.3, climbing sets, rest 60 to 90 seconds
*Compare to July 15th, 2011*
A2. Back Extensions, 10.10.10.10.10 @ Tempo 2020, rest 90 seconds
*Advanced Hold weight in Hugging Position*
B1. Double Unders, 30 seconds x 3 sets, rest 60 seconds
B2. Row Sprint, 30 seconds x 3 sets, rest 60 seconds
Post A1, A2, B1, B2 to Comments.