Bandit CrossFit WOD–Monday, March 30, 2015
Main – CrossFit
Don’t forget to log your Open score tonight by 7 p.m.
If you need to do the Open today, please let me know ASAP, so we can make arrangments.
1: Bandit Daily Warm up (No Measure)
Run, row, or airdyne
10 Pass Throughs
10 Rotational Dislocates (each side)
2: High Bar Back Squat (Work to 3RM in 5 sets. Start at 70% of 1RM.)
3: Dumbbell Row (Single Arm) (4×5-6 per arm, rest 30 sec b/w arms)
4: Kettlebell Front Rack Walking Lunge (3×10/leg, rest 90 seconds)
5: Metcon (No Measure)
4 rounds for quality – no rest btwn exercises
Front leaning rest (FLR) on rings x30-60 seconds
Double unders – x25 or 1 minute of practice
FLR = Plank in rings, see demo video here: https://youtu.be/CWiVS8iwybI