"Saturday Sweat Fest Workout of the Day"(10.8.2011)

Mobility Prep before the workout...Very Very Important to your success in the gym!!!

*Vagabond CrossFit Class Schedule for Saturday, October 8th, 2011: 9:00 am Class Time and 10:15 Yoga Class Time*

I. Dynamic Specific:
3 Minutes of Rowing @ Zone 2
Perform the following Ladder:
10-1 Wall Squats
10-1 Strict Body Rows
II. Dynamic Mobility:
Pine Scorpion Holds
Prone Scorpion Holds
Dynamic Pigeon
Twisting Hips
Spine Rockers


III. Conditioning Workout:
For Time of the following movements:
800 m Run
40 Wall Balls
30 Push-Ups
20 Box Jumps
400 m Run
30 Wall Balls
20 Push-Ups
15 Box Jumps
200 m Run
20 Wall Balls
15 Push-Ups
10 Box Jumps
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