"Vagabond Saturday Schedule: Lifestyle/Fitness Phase @ 9 am + Competition Phase @ 10 am + Charity Fundraiser Wiffle Ball Tourney"(8.2.2014)

*Schedule for the Saturday at Vagabond CrossFit*

1. Saturday, August 2nd, 2014: 9:00 am Lifestyle/Fitness Phase Class

2. Saturday, August 2nd, 2014: 10:00 am Competition Phase Class

3. Saturday, August 2nd, 2014: Edwin Keach Wiffle Ball Tourney-Registration 8:00 am-8:30 am

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I. Dynamic and Mobility Prep Warm-Up:
3 Minutes of Zone 1 Work
+
3-5 Minutes of the following:
Hip Mobility + Shoulder Mobility
+
4-6 Minutes of the following:
Row 100 Meters
Run 100 Meters
10 Goblet Squats @ 30×1
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Partner Workout/Community Builder
Teams of Two Complete the following:
Max Distance Row in 10 Minutes(Switch Every 150 Meters)
+
1 Minute Rest
+
Max Repetitions of Burpees in 5 Minutes(Switch Every 10 Burpees)(1 Set=10 Burpees)
+
1 Minute Rest
+
Max 200 Meter Sprint in 10 Minutes(Switch Every 200 M Run)
B. Fitness Phase
Partner Workout/Community Builder
Teams of Two Complete the following:
Max Distance Row in 10 Minutes(Switch Every 150 Meters)
+
1 Minute Rest
+
Max Repetitions of Burpees in 5 Minutes(Switch Every 10 Burpees)(1 Set=10 Burpees)
+
1 Minute Rest
+
Max 200 Meter Sprint in 10 Minutes(Switch Every 200 M Run)
C. Competition Phase
Oly Pulls + Oly Pulls + Aerobic Moderate %
For Total Time:
10 Rounds of the following:
5 Pull-Ups
5 Push-Ups
Run 100 Meters
+
5 Rounds of the following:
15 Wall Balls
15 Burpees
+
2 Rounds of the following:
25 Cals Rower
35 Cals Airdyne
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