Bandit CrossFit – CrossFit
Warm-up
1: Warm-up (No Measure)
Plate circles, pass throughs, dislocates
Running Dynamic Warmup (Hinshaw Warmup)
Hollow and Arch Holds on floor or bar (can also practice kipping)
Rowing 5-10 minutes of 30 on and 30 off.
Conditioning
2: Metcon (Time)
Annie
50-40-30-20-10
Double Unders
Sit Ups
THEN,
2k row
The post Bandit CrossFit WOD–Friday, April 1, 2016 appeared first on Bandit CrossFit.
