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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!

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Warm-up

1: CrossOver Symmetry Iron Scap (No Measure)

Conditioning

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.

Mobility

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.

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