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Bandit CrossFit WOD–Friday, October 17, 2014

Main – CrossFit

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Warm-up

1: Crossover Symmetry (No Measure)

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

2: Max Double Under in 1 Minute (AMRAP – Reps)

3: Reverse Hypers (3×12, HAP)

4: Metcon (No Measure)

As you work in and out of the reverse hyper, foam roll your quads, IT bands, and hamstrings.

Weightlifting

It is very important that you respect the time limit here. Start the time, and work for one minute ONLY. This is a way for us to measure your progress. Do not go over one minute. You will not be able to use this as a reliable progress indicator if you do.,

5: Deadlift (5×3 @ 75%)

Conditioning

6: Metcon (Time)

Level 3 (Rx):

4 rounds

400 meter run

30 Wall Ball 20/14

20 Alt Lunges with medball overhead

Level 2, use 14/10 medball

Level 1, have coach help you select appropriate wallball. Do not use wall ball overhead for lunges.

Level 4 (RX+):

5 rounds

400m run

40 Wall Ball (20/14)

20 Alt Lunges with medball overhead (20/14)

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