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Bandit CrossFit WOD–Monday, May 11, 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
Don’t forget plate circles! We like those!

Coach make sure class is doing all of these exercises.

Class make sure to help your visitor.

Skill

2: Metcon (No Measure)

Coach Instruction/Continued Warmup

1. DB Push Press (find weight to use for workout)

2. Air Squat (if necessary find scaling–box, holding plate in front of you, etc)

Practice/warmup (together as class):

2 rounds, for quality:

5 Push Press

5 Squats

Conditioning

3: Metcon (Time)

For Time

400 Meter Run

25 DB Push Press 50/30#

25 Air Squats

20 DB Push Press

20 Air Squats

15 DB Push Press

15 Air Squats

400 Meter Run

Level 2: 40/25#

Level 1: 35/20# or less

You should be able to get big sets in on these push presses and not sacrifice technique.

After Party

4: Metcon (No Measure)

If time allows:

Tabata

4 minutes: Up and Down Plank

4 minutes: Arch Hold

Up and down plank: https://www.youtube.com/watch?v=L4oFJRDAU4Q

For scaling: hold plank on arms or elbows.

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