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Bandit CrossFit WOD–Friday, April 10, 2015

Bandit CrossFit – CrossFit

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Warm-up

1: Bandit Daily Warm up (No Measure)

Run, row, or airdyne

10 Pass Throughs

10 Rotational Dislocates (each side)

Hip Circuit

2: Crossover Symmetry (No Measure)

https://www.crossoversymmetry.com/what_is_crossover.php

Skill

3: Metcon (No Measure)

10-15 minutes rope climb practice

Conditioning

4: Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP

400 meter run

3 rope climbs

Run counts as one rep. You must finish it to count it.

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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!