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Bandit CrossFit WOD–Wednesday, April 8, 2015

Main – CrossFit

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Warm-up

1: Crossover Symmetry (No Measure)

https://www.crossoversymmetry.com/what_is_crossover.php

2: Bandit Daily Warm up (No Measure)

Run, row, or airdyne

10 Pass Throughs

10 Rotational Dislocates (each side)

Hip Circuit

Conditioning

3: Thruster Burpee Tester (Time)

For time:

21-15-9

Thrusters – 75/45#

9-15-21

Bar-facing burpees

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In this meeting, which will take less than 30 minutes, we want to learn all about you, your health and fitness goals, and how we can help you to reach them!