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Bandit CrossFit WOD–Monday, August 8, 2016

Bandit CrossFit – CrossFit

Today we are hosting an Open House event and opening all of our classes to the public.

Please help our coaches welcome our visitors by introducing yourselves!

View Public Whiteboard

Warm-up

1: Metcon (No Measure)

10 Pass Throughs/Dislocates

10 Plate Circles

Hip Circuit

10 Ankle Rotations

400 meter run

Conditioning

The Pizza Game (No Measure)

The Pizza Game:

Every person in class gets an Abmat (their “pizza). The “pizza” has to be held overhead similar to a tray and cannot be gripped in any way. Once the game begins, everyone runs around and tries to knock over everyone else’s pizza. A dropped pizza means you have to do 2 burpees or whatever else the coach decides will effectively warm the athletes for the day.

2: Metcon (Time)

50 Burpee Buy-In

then-

15-12-9

Air Squats

Ring Rows

Abmat Situps

then

Cashout: 800 meter run

Rx+:

Pullups, GHD Situps

The post Bandit CrossFit WOD–Monday, August 8, 2016 appeared first on Bandit CrossFit.

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