Main – CrossFit
Warm-up
1: Crossover Symmetry (No Measure)
https://www.crossoversymmetry.com/what_is_crossover.php
2: Metcon (No Measure)
2 rounds for quality
10 squats with bands around knees
10 pushups (should be absolutely perfect)
Strength
3: Bench Press (8×1 build to a 1RM)
Conditioning
4: Metcon (Time)
5 Rounds:
400m run
20 Kettlebell swings 53/35#
15 Butterfly Situps
10 Box Jumps 24/20″
The post Bandit CrossFit WOD–Friday, August 22, 2014 appeared first on Bandit CrossFit.
