CrossFit Journal: The Performance-Based Lifestyle Resource

WOD

Bandit CrossFit WOD–Saturday, April 30, 2016

Published by on April 30, 2016 5:00 am

Announcements

No Saturday class until May 14, 2016.

Bandit CrossFit – CrossFit

No workout as we are hosting a USAW seminar at the gym both Saturday andSunday.

If you need something to do, go run the 5k FUND RUN at Hiller Park. Many of our Bandits will be there raising funds for the Woolmarket Elementary School Playground.

If you can’t make it to that, then here is something you can do at home or meet up with friends to do:

View Public Whiteboard

Warm-up

1: Metcon (No Measure)

Spend 6 min. climbing the ladder at a steady pace for as many rounds as possible.

-2 alt. pistols

-1 strict PU

-1 Hollow pushup

– 4 alt. pistols

– 2 strict PU

– 2 Hollow pushups

Conditioning

2: 5k Run (Time)

Max Effort 5k Run
OR

45 min Ruck walk

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