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Bandit CrossFit WOD–Thursday, July 2, 2014

Bandit CrossFit – CrossFit

Your arms need a break today.

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Warm-up

1: CrossOver Symmetry Iron Scap (No Measure)

2: Metcon (No Measure)

Choose a mobility exercise for your shoulders or upper body from the Supple Leopard book. Spend about 10-15 minutes working on it.

Conditioning

3: 10 Minute Max Assault Bike (Calories)

10 min max calorie assault bike

immediately into 10 min “cooldown” ride on assault bike

If workout must be split into two groups, row for cool down, while group 2 does air bike test.

Do not click RX unless you ride Assault Bike. Air Dyne is not the same as Assault Bike.

The post Bandit CrossFit WOD–Thursday, July 2, 2014 appeared first on Bandit CrossFit.

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