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Bandit CrossFit WOD–Monday, April 27, 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: Metcon (No Measure)

Group Warmup:

1) Wallball race

2) Burpee technique overview.

a. Standards

b. Scaling options

c. Practice/Corrections by Coach

3) Abmat situp technique overview

a. Standards (hands touch floor and toes)

b. Scaling options

c. Practice/Corrections by Coach

Conditioning

3: Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP

200 meter run

15 Abmat Situps

10 burpees

Run counts as one rep. Must finish run to count it.

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