Joe flying high during Vertical Jumps! Do no worry Joe you will reach your goal of dunking a basketball in 2012!!!
*Vagabond CrossFit Gymnastics Class on Saturday, January 14th @ 10:00 am. Click HERE to see the workout of the day for the Gymnastics Class. Make this a definite stop during your weekend, to work on those skills and drills!*
One of the many new faces on the On Ramp Program at Vagabond CrossFit. Welcome Kelley to the Vagabond Community!
I. Dynamic and Mobility Specific Prep Warm-Up:
Coaches Option x 7-10 Minutes
+
Mobility Prep- Shoulders
II. Lifestyle Phases Strength and Conditioning:
*Fitness and Competition Phase*
A. For Time of the following movements:
Row 750 m
Burpees x 25
Push Press x 50
Burpees x 25
Row 750 m
*Level 1*
Push Press @ 65/33
*Level 2*
Push Press @ 75/45
*Competition*
Push Press @ 85/55
Post Results to Comments.
PUT THE BISCUIT IN THE BASKET BABY!