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Bandit CrossFit WOD–Tuesday, March 17, 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

2a: Romanian Deadlift (3×12, 90 second rest)

Demo:

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

2b: Kettlebell Front Rack Walking Lunge (3×10, each leg, 90 second rest)

Conditioning

3: Metcon (AMRAP – Reps)

3 rounds for total reps:

60 sec ME Kettlbell Swings 53/35#

Rest 60 seconds

60 sec ME Burpee box jumps 20/18″

Rest 60 seconds

60 sec ME Air bike calories

Rest 60 seconds

We will work in groups of three so we can share the Air Bikes!! Lucky day!!

The post Bandit CrossFit WOD–Tuesday, March 17, 2015 appeared first on Bandit CrossFit.

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