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Bandit CrossFit WOD–Friday, April 3, 2015

Main – 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

Strength

2: Kettlebell Front Rack Walking Lunge (4×6-8 steps, rest 2 min)

3: Dumbbell Row (Single Arm) (4×6-8 reps, rest 30 seconds between sides)

https://www.youtube.com/watch?v=X3GDfby7RKE

Conditioning

4: Metcon (Time)

For time:

200 Single unders buy-in

then-

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

KBS – 55/35#

Pushups – hand-release

then-

200 Single unders cash out

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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!