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Bandit CrossFit WOD–Monday, August 17, 2015

Bandit CrossFit – CrossFit

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Warm-up

1: Metcon (No Measure)

Deadlift Technique Review with light weight (95#, or so)

Shoulder Press Technique Review with PVC

2 rounds

10 Barbell Roll Outs (use Deadlift bars, weight doesn’t matter)

10 Back Extension

200 meter run

Conditioning

Leave Rowers and Air Bikes in White Room if class is more than 4.

Also, split the WOD if class is too big.

2.1: Metcon (4 Rounds for calories)

Part 1:

4 rounds

:90 row + 10 strict press @ 40% of 1RM

Rest 2 minutes between rounds

2.2: Metcon (4 Rounds for calories)

Part 2:

4 rounds

:90 Air Bike + 10 deadlift @ 40% 1RM

Rest 2 min between rounds

The post Bandit CrossFit WOD–Monday, August 17, 2015 appeared first on Bandit CrossFit.

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