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Bandit CrossFit WOD–Friday, April 1, 2016

Bandit CrossFit – CrossFit

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Warm-up

1: Warm-up (No Measure)

Plate circles, pass throughs, dislocates

Running Dynamic Warmup (Hinshaw Warmup)

Hollow and Arch Holds on floor or bar (can also practice kipping)

Rowing 5-10 minutes of 30 on and 30 off.

Conditioning

2: Metcon (Time)

Annie

50-40-30-20-10

Double Unders

Sit Ups

THEN,

2k row

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In this meeting, which will take less than 30 minutes, we want to learn all about you, your health and fitness goals, and how we can help you to reach them!