"Sunday Funday"(2.26.2012)

Run it Out Vagabonds!

* For all those who completed the CrossFit Opens Workout 12.1, you must submit your score in by Sunday Afternoon. So, if you have not done so, please get your score in. We have also tallied the Scaled Division Women and Men Final Scoreboard for Week 1, and the leaders will be announced on Monday. Please submit your score in, and get it done. Just use your email and password you used to registered for the CrossFit Opens.*

*Click Here to Submit your score*

*Sunday, February 26th, 2012 Scheduled Class*

10:00 am Fun Day

*For those few who did not complete the Opens Workout on Saturday, we will be running a 9:30 am slot for those who did not complete on Saturday. People who have already completed the workout, stick to the schedule, and complete the scheduled workout. Follow the plan and you will succeed.*

I. Dynamic and Mobility Prep Warm-Up:

Coaches Option x 10 Minutes
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
A. Complete the following for time of:
Row 1000 meters
50 Wall Balls- Unbroken
Row 1000 meters
B. Active Recovery, Jump Rope x 4 Minutes @ 80%, Single Unders or Double Under Practice
B. Competition Phase:
Part 1:
3 Sets of the following:
Row 250 meters
10 Front Squats from Ground @ 175/115 lbs
10 Chest to Bar Pull-Ups
*Rest 6 Minutes between sets*
Part 2:
5 Minute Warm-Up Run then:
60 Seconds of Running in total:
30 seconds of Aerobic Sprinting @ 90%,
30 seconds of Light Jogging @ 50%, rest 2:00 minutes between sets
X 5 sets
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