Push/Pull/Lunge

VAGABOND CROSSFIT WOD-9/8/09



Skill Warm-Up: 3 Rounds of the following:
Box Jumps: 10 reps
Push-Ups: 15 reps
Medicine Ball Clean: 10 reps

Strength WOD: Shoulder Press:
3-3-3-3-3

MET-CON WOD:
21-15-9 of the following:
Push Press: Men-95 lbs Women-65 lbs
Pull-Ups
Overhead Lunge with Med Ball: Men-20 lbs Women-12-14 lbs(30 steps)

WORLD CLASS FITNESS IN 100 WORDS BY THE FOUNDER OF CROSSFIT:
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
~Greg Glassman