HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Bandit CrossFit WOD–Friday, January 30, 2015

Main – CrossFit

View Public Whiteboard

Warm-up

1: Crossover Symmetry (No Measure)

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

2: Reverse Hypers (3×12, moderate weight)

3: Metcon (No Measure)

Make sure you run, row, or AD, working up to a moderate pace, for at least five minutes. Also, do your hip circuit and leg swings.

Strength

4: Deadlift (Work to a 1RM)

Don’t risk your back for this. Be smart.

Conditioning

5.1: Metcon (Time)

4 Rounds:

1 Rope Climb

30 Shoulder Taps (or 30 Feet HSWalk)

Rest for one minute after completing four rounds, then run 1 mile for time.

Log total time for rope climb and shoulder taps in the first metcon score field.

Log your mile time in the second metcon field.

5.2: 1-Mile Run (Time)

Max Effort 1-Mile Run

The post Bandit CrossFit WOD–Friday, January 30, 2015 appeared first on Bandit CrossFit.

fill out the form below to get started!

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!