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.
Today was an awesome day for sure, with 20 people in the class with all different levels at one time! Everyone left it all on the floor and gave it there all. Very proud to be a Vagabond! With that said bc of John Dunlap I went 115# for the power cleans and finished at 1114 I think or 1119 dont remember! Watch out, us Vagabonds are growing!!!!