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Bandit CrossFit WOD–Wednesday, October 15, 2014

Main – CrossFit

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Warm-up

1: Crossover Symmetry (No Measure)

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

2: Double Under 5 Min AMRAP (AMRAP – Reps)

Do as many Double Unders as you can in 5 minutes.

3: Jumping Squats (3×10, with 45/35# bar, rest 60 seconds)

https://www.youtube.com/watch?v=yvUrtV6AJKs

Strength

4: Front Squat (Every 90 seconds x4, 2 reps @ 85%)

Conditioning

5: Air Dyne / Assault Bike 23 (4 Rounds for reps)

23 Seconds all out work, 2:37 rest

4 rounds

6: Metcon (Calories)

Level 3, 2, 1:

30 minute AirDyne for calories

On minute 10, 20, 30, stop and do :60 second hollow hold.

On minute 5, 15, 25, stop and do :60 second superman hold.

Some of you will have to use rowers instead of AirDyne/Assault Bike.

Level 4:

45 min airdyne for calories, use assualt bike as able

on min 10, 20, 30, and 40 complete a 75ft HS Walk

on min 5, 15, 25, 35 complete 12 bar muscleups OR max reps up to 12 in a minute (max time limit spent here is a minute)

*score for all levels is calories recorded

The post Bandit CrossFit WOD–Wednesday, October 15, 2014 appeared first on Bandit CrossFit.

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