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Bandit CrossFit WOD–Monday, February 9, 2014

Main – CrossFit

Today, we’ve got some special visitors in the gym. Katie and Samantha are traveling to CrossFit gyms around the country raising money with Sweat Angels.

You don’t have to come to donate. Donate here: http://www.razoo.com/story/Sweat-Angels-February-2015-Glasses-For-Kids-In-Need

See more about Katie and Samantha’s 50 States Project here: http://www.50statesinayear.com/tag/crossfit/

View Public Whiteboard

Warm-up

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

Do as many Double Unders as you can in 5 minutes.
Must start on the hour.

1.2: Metcon (No Measure)

After double unders,

2 rounds:

30 foot inchworm (one pass across the gym floor)

10 Wallballs (perfect form)

10 Kettlebell Swings

10 Ring Rows

Do this work for quality. Log double unders in 5 min DU space.
Must be done 15 minutes after class starts.

Conditioning

2: MARY JANE (Time)

Run 400 meters

20 Box jumps

Run 400 meters

20 Toes to Bar

Run 400 meters

20 air squats

Run 400 meters

20 pushups

Run 400 meters

20 ring dips

Run 400 meters

20 burpees
About Mary Jane: http://janicemarieferguson.blogspot.com/2011/09/meet-mary-jane.html

Box jumps are 24/20″

If you cannot run 400 meters without stopping, scale this to 200 meter run.

This workout has a 20 minute cap. Scale the movments and running accordingly.

WOD must start at the halfway point of class.

The post Bandit CrossFit WOD–Monday, February 9, 2014 appeared first on Bandit CrossFit.

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In this meeting, which will take less than 30 minutes, we want to learn all about you, your health and fitness goals, and how we can help you to reach them!