"Mr. Right"(10.29.2011)
Jac working those Burpee Target Hops!
*Vagabond CrossFit Yoga Class this Saturday, October 29th @ 10:15 am*
*Click Here to Sign up for Turkey Throwdown on November 19th, 2011 at CrossFit Providence*
I. Dynamic Specific Warm-Up:
3 to 5 Minutes of Lateral Work on Agility Ladders and Hurdle Hops
II. Dynamic Mobility Warm-Up:
3 Rounds of the following:
Wall Squats @ 41×2 x 7 repetitions
Superman Holds x 7 repetitions @ 3 second hold @ top
Hollow Rock Holds x 10 seconds on x 10 seconds off x 3 Rounds
Susan working dynamic step ups with dumbbells!
III. Conditioning Workout:
A. “Mr. Right”(2 Rounds for time of):
25 Power Cleans @ 115/75
50 Box Jumps
25 Pull-Ups
50 Air Squats
*Level 1*
2 Rounds for time of:
15 Hang Power Cleans @ 75/50
35 Box Jumps
20 Body Rows
40 Air Squats
*Level 2*
2 Rounds for time of:
25 Power Cleans @ 95/60
50 Box Jumps @ 20/16
25 Banded Pull-Ups
50 Air Squats
*Level 3*
As RX
Post Time to Complete to Comments.