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Bandit CrossFit WOD–Tuesday, March 10, 2015

Main – CrossFit

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Warm-up

1: Bandit Daily Warm up (No Measure)

Run, row, or airdyne

10 Pass Throughs

10 Rotational Dislocates (each side)

Hip Circuit

Strength

2: Romanian Deadlift (3×12, work to a moderate weight, form is priority)

Demo:

http://www.catalystathletics.com/exercise/101/Romanian-Deadlift/

3: Kettlebell Front Rack Walking Lunge (3×10 steps (each leg), moderate weight, form #1)

Refer to Kettlebell Book, on table, by Martone, for Front Rack Position suggestions

Conditioning

Metcon (3 Rounds for reps)

Emom x18 minutes

Min 1 – 30 sec ME – Wall balls – 20/14#

Min 2 – 30 sec ME – Hang Power Clean – 75/45#

Min 3 – 30 sec ME – Box jumps – 24/20″

Min 4 – 30 sec ME– Push press – 75/45#

Min 5 – 30 sec ME – Row calories

Min 6 – Rest

Log total for each round (3) in the results.

Try to stay consistent on each exercise in all rounds.

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