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Bandit CrossFit WOD–Saturday, February 21, 2015

Main – CrossFit

Today’s workout is at 8 a.m. and is free and open to the public!

View Public Whiteboard

Warm-up

1: Metcon (No Measure)

Boot Camp Warmup

25 Jump and Jacks

25 Forward Jump and Jacks

6 Lunge stretch rotate

5-1 Feel the burn pushups

10 Arm circles forward/back

10 Towel Wringers

Conditioning

2: Metcon (AMRAP – Reps)

30 Minute AMRAP:

Team Quadrathlon. Is that a real thing?

One runs 400 meters,

One bikes ME cal,

One rows ME cal,

One burpees ME

Runner will determine the switch.

Score is total calories bike, row and burpees.

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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!