"The Long Haul"(11.15.2011)

Alex working external rotation of the shoulders…. What a nice, safe position to be in for those shoulders!

*Vagabond CrossFit Olympic Lifting Class on Tuesday, November 15th @ 6:35 pm. Check out the Vagabond Olympic Lifting Webpage for updates and the workout for Tuesday. Click HERE to see the Workout!*

*CrossFit Providence/CrossFit Craic/Vagabond CrossFit Turkey Throwdown is this Saturday, November 19th, 2011 @ 10:00 am. You must be at CrossFit Providence @ 9:00 am to register and sign-in. We will be meeting at Vagabond CrossFit @ 7:30 am for anyone who wants to drive down and carpool for the trip.*

Welcome Jess to the Vagabond Community!

I. Dynamic Specific and Mobility Prep:
3 to 4 Minutes of:
Dynamic Stretches and Specific Warm-Up
then 2 Rounds of the following:
Wall Squats x 5 reps
Scap Retraction x 5 reps(Body Rows)
Indian Push-Ups x 8 reps
II. Conditioning Workout:
A. “The Long Haul”(AMRAP 30 Minutes):
AMRAP 30 Seconds of Hang Power Cleans @ 95/65
Rest 30 seconds
AMRAP 30 Seconds of Double-Unders or Single Unders
Rest 30 seconds
AMRAP 30 Seconds of Push-Ups, Decreased Range of Motion Push-Ups, or Banded Push-Ups
Rest 30 seconds
AMRAP 30 Seconds of Cal Row
Rest 30 seconds
Post Number of Reps Completed to Comments.