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Bandit CrossFit WOD–Wednesday, May 13, 2015

Bandit CrossFit – 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: Metcon (Weight)

FS/BS: 3/6 x 3 sets @ 85% of 1RM

Conditioning

3: 10 Minute Max Assault Bike (Calories)

10 min max calorie assault bike

immediately into 10 min “cooldown” ride on assault bike

If workout must be split into two groups, row for cool down, while group 2 does air bike test.

Do not click RX unless you ride Assault Bike. Air Dyne is not the same as Assault Bike.

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