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Bandit CrossFit WOD–Thursday, September 29, 2016

Bandit CrossFit – CrossFit

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Warm-up

1: CFNE Bulletproof Shoulders (No Measure)

Demo: https://www.youtube.com/watch?v=ACAz6HFj1xE

Conditioning

2: Metcon (No Measure)

10 min @ sustainable pace

5 Tire Flips

100 meter sled pull (choose weight)

15 Burpees

rest 5 min

10 min @ sustainable pace

10 Golf Swing Sledge to Tire L

10 Golf Swing Sledge to Tire R

10 Medball toss over shoulder (alternating)

Row or Ski 500m

rest 5 min

10 min @ sustainable pace

1 Down and Back on Monkey Bars (new or old rack, you choose)

25’ Double KB OH Walking Lunges, choose weight

1 Climb cargo net (go over and back down if you can)

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