"Mini-Skill WOD+ Choose Your Destiny"(11.18.2010)

New On Rampers, Melissa and Allison, getting after their First Workout on the On Ramp Program!! Welcome to Vagabond CrossFit Ladies!!

I. Vagabond Schedule for Thursday, November 18th, 2010:
Morning Classes: 6:30 am, 7:30 am, 9:00 am
Afternoon Classes: 4:30 pm(On Ramp), 5:30 pm, 6:30 pm

II. Dynamic Mobility Warm-Up:
Monostructural Warm-Up x 4:00 Minutes(Row or Bike)
Calf Stretch
Partner Calf Stretch(Foam Roll)
90 Degree Quad Stretch(Hip Extension/Flexion)
Thor. Mobility(Foam Roller on Back)
Warm-Up Circuit x 2 sets(20 seconds on for each movement)
Jumping Jacks
Plank Hold on Elbows
Side Plank Holds(Left and Right Side)

III. Skill Sets and Metabolic Conditioning Workouts of the Day:
A. “Mini-Skill WOD”(AMRAP 8 Minutes):
15 seconds Handstand Hold
15 seconds L-Sit Parallete Hold
15 seconds Squat Hold
15 seconds Chin over Bar Hold
*You cannot move onto the next movement, until you accumulate the prescribed amount of time(15 seconds) in each movement. Handstand Holds can be against the wall. L-Sit Parallete Holds can be legs straight out, one leg out straight, or knees brought in to above the hips. Squats Holds are a controlled squat, no butt winking. Chin over bar Hold can be supinated, pronated, or mix grip. If you cannot hold yourself above the bar with chin over, then do do static holds.*
*One Completed Round is succesful completing 15 seconds of holds for each movement. You must accumulate 15 seconds of each movement, to move onto the next movement.
B. “Choose Your Destiny”(5 Rounds for time):
5 Thrusters
Run 400 m
*Choose your weight on the Thrusters, make sure it is a challenging weight.*
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