Bandit CrossFit WOD–Thursday, September 3, 2015

Bandit CrossFit – CrossFit

It’s time to get ready for the Spartan Race, and we’re bringing back Gut Check Thursday!

View Public Whiteboard


1: CrossOver Symmetry Iron Scap (No Measure)


2: Metcon (Time)

200 meter run

10 cal AirBike

10 Burpees

200 meter run

9 cal AirBike

9 Burpees

200 meter run

8 cal AirBike

8 Burpees

7, 6, 5, 4, 3, 2, 1

with a 200 meter run between every round.

Use a ski erg instead of Air Bike if the class is small.

To add to the challenge, pick up something odd and carry it on the run. Change it up: medicine ball, sand bag, jerry can, dumbell, plate, kettlebell, barbell, the coach on duty—the possibilities are endless.

If you carry stuff, select RX+

TIME CAP: 45 minutes.


3: Metcon (No Measure)

If time allows, spend 1-2 minutes (each side) in these stretches:

Couch Stretch

Twisted Cross

The post Bandit CrossFit WOD–Thursday, September 3, 2015 appeared first on Bandit CrossFit.

fill out the form below to get started!

Take the first step towards getting the results you want!