HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Bandit CrossFit WOD–Friday, October 10, 2014

Main – CrossFit

View Public Whiteboard

Warm-up

1: Crossover Symmetry (No Measure)

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

2: Double Under 5 Min AMRAP (AMRAP – Reps)

Do as many Double Unders as you can in 5 minutes.

3: Reverse Hypers (3×12, HAP)

Strength

4: Deadlift (5×5 @ 70%)

Conditioning

5: Metcon (12 Rounds for reps)

12 Rounds:

30 sec ME C2B Pullups

30 sec ME OHS (115/75)

60 sec rest

Extra Work

Only to be done before or after class, or on your own.

6: Metcon (No Measure)

6a: Bench Press: 5 sets of 2, 90% of heavy 2 rep for all sets across, rest 60 sec

6b: Weighted Pullups: 5×5, same weight sets across, rest 60 sec

The post Bandit CrossFit WOD–Friday, October 10, 2014 appeared first on Bandit CrossFit.

fill out the form below to get started!

Take the first step towards getting the results you want!