VAGABOND CROSSFIT WOD: 9/7/09

Skill Warm-Up: Dynamic Stretches and Introduction to the Samson Stretch

3 Rounds of:
Samson Stretch x 10(5 each leg)
Abmat Sit-Ups x 20

Met-Con WOD:
21-18-15-12-9-6-3 of the following:
Run 400 M
Squat Jumps
Ring Dips

After Met-Con WOD, Perform the following Recovery WOD:

Hip Flexor Stretches, Samson Stretch, Twisties, Contract/Relax Ham and Glute Mobility….

POST TIME/RESULTS TO COMMENTS: