"On the Minute, Every Minute"(4.15.2011)
I. Free Introduction Class on April 16th, 2011:
Just a reminder Vagabond CrossFit holds a Free Introduction Class @ 11:00 am to all new prospective clients at Vagabond CrossFit. Please email Kevin or John Thomas to confirm your appointment on Saturday, April 16th, 2011 at 11:00 am.
II. Dynamic Mobility Warm-Up:
1. Air Squat
2. Front Squat
3. Overhead Squat
1. Banded Hamstring Stretch- 2 Minutes each leg
2. Hamstring Lacrosse Ball Work- 90 seconds each leg
III. Strength and Conditioning Workouts of the Day:
A. Deadlift, 3 sets of 5- Sets Across
*Compare to December 26th, 2010 and January 21st, 2011*
*If you missed those dates, look at March 23rd, 2011, for your 1 Rep Max, and work off of 75%.*
B. On the Minute Every Minute:
*On the first minute, you will do 1 Pull-Up, On the second minute, you will do 2 Pull-Ups, and so on, until you can no longer complete the prescribed amount of pull-ups within the minute.*
IV. Competitors Schedule Workouts of the Day:
A. Active Recovery and Prep for Final Games Day WOD 4 Test on Saturday.
Post Weights Used and Number of Rounds Completed to Comments.