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Bandit CrossFit WOD–Tuesday, March 24, 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: High Bar Back Squat (3×5, rest 2-3 minutes (work to a heavy set))

3: Push Press (4×4-5, rest 2 minutes)

Conditioning

4: Metcon (Time)

For time:

1, 2, 3, 4, 5, 6, 7, 8, 9, 10

DB push press 35/25#

100m Run after each round – finish on a run

Scaling: modify push press weight higher or lower as needed. But, must keep good form.

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