"Tabate Me Up"(9.21.2011)

Vagabond Olympic Lifting Class on Tuesdays @ 6:35 pm!

*Vagabond CrossFit Gymnastics Class on Wednesday @ 5:35 pm, Be There and Work on Your Skills!*

*Yes, there is a 6:00 am class on Wednesday’s Now!*¬†

I. Dynamic Prep Warm-Up:
Golf Twist
Squat Holds
Lunge Complex
Squat Raisers
Rock Forward Squats

Vagabond Coaches have a wealth knowledge, so pleae listen during class and get the most out of your experience!


II. Dynamic Specific:
1. 3 Way Shoulder Stretch
2. DB External Rotations: M Drills, Y Drills
III. Strength and Conditioning:
A. Push Press, 5 sets of 2, climbing sets
B. “Tabata” 20:10 x 8 Rounds of:
Kettlebell Swings
20 Second Rest
Push Ups
20 Second Rest
Sit-Ups
20 Second Rest
Air Squats
 
Post Weights Used and Number of Reps to Comments.