"Strength and Met-Con"(5.4.2011)

Brucey pushing through Games Workout 6! Great Job Brucey, You are inspiration to us all!

I. Message from Ross O’Brien about Beat the Streets in Camden, New Jersey:
Hey Guys,
Hopefully this is the last change to the price of the trip. Another peson dropped out of the trip and it is effecting the price . Now we are down to 12 people staying in the hotel so, rather than 14 like we originally had. The price is now $90.00/person for the hotel for the weekend. The price of the transportation also went up to $60.00/person unless we can fill one seat in the van and then the price will remain $50.00/person. So as we stand hotel plus transpo is $150.00. Please guys if you plan on coming on the trip please pay in full to myself or leave the money with Kevin and i will pick it up this week. Also the trip is right around the corner so please if you do not plan on cominig please inform ME ASAP so I can re- figure the price and inform the remainig members of the trip! Thanks for all your support on this trip and we are all looking forward to making our annual trip to this event! Vagabond CrossFit will be representing to the extreme!
II. Dynamic Warm-Up:
“Vagabond Warm-Up”
“Agility Warm-Up”
1. Hop Scotch
2. One Foot In
3. Two Feet In
4. Stutter Steps
III. Mobilization Piece:
1. Squat Prep- Pigeon Stretch on Box
2. Front Rack Position Stretch with Band
IV. Skill Sets and Metabolic Conditioning Workouts of the Day:
A. “Gymnastics Skill Sets”
1. Ring Holds x 10 seconds on/15 seconds off x 6 Rounds
2. Hollow Rocks x 10 seconds on/15 seconds off x 6 Rounds
*Switch between the two exercises.*
B. “Strength and Met-Con”:
5 Sets of the following movements:
5 Rep Max Back Squat
12 Lateral Burpees
Row 350 m
*Rest 90 seconds between each set.*
*Look at April 29th, 2011 for your last 5 reps of Back Squat.*
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