"Vagabond CrossFit Cook-Out Prep"(7.13.2011)

Vagabond CrossFit Team Workout @ 10:00 am and Cook Out @ 2:00 pm this Saturday, July 16th, 2011

I. Vagabond CrossFit Cook Out and Team Workout:
The Vagabond CrossFit Cookout will take place on Saturday, July 16th, 2011. The sign up board still has plenty of spots left open and I know alot of people want to go, but if you can remember please sign your name on the board, so we know the numbers that are coming, so we can have a good idea of how many people will be attending. There are two sign up spots on the board. The first sign up board is for the Team Workout on Saturday, July 16th, 2011 at 10:00 am, sign your name on the board to let us know if you will be coming to the team workout. The second sign up board is for the cookout itself. The cookout will begin at 2:00 pm, and will last until the last person leaves that night. Please, sign up on the board and let’s have a great day!
II. Dynamic Warm-Up: Assessory Warm-Up:
3 Rounds as a Group of:
10 Box Jumps @ 24/20
10 Depth Drops
10 Bounding Box Jumps

III. Mobility Prep Warm-Up:
1. 3 Way Shoulder Stretch- 3 Minutes each side
2. Adductor/Abductor Stretch x 3 Minutes each side
IV. Strength and Conditioning Workouts of the Day:
A. Back Squat, Work to a Heavy Double in 10 Minutes
B. 5 Rounds of:
10 Sumo Dead High Pulls @ 95/65
20 Step Down Box Jumps @ 24/20
*Step Down Box Jumps will be performed by stepping down from the box from a full hip extension at the top of the box.*
Post Weights Used and Time to Complete to Comments.