Main – CrossFit
Today’s Class Times:
9 am
5:30 pm
Tomorrow’s class times:
9 am
Warm-up
1: Metcon (No Measure)
500 meter row
10 pass throughs
10 dislocates
hip circuit
then
1a) 3×10 sling shot squats (tempo 30×0), rest 30 seconds
1b) 3×5 strict pullups (as hard as possible, aka no bands), rest 2 minutes
Conditioning
2: Metcon (8 Rounds for time)
8 sets:
30 Cal Row
8 FS (135/95)
Rest 1:1
No racks. This wieght should be around 35-40% of your 1 RM front squat.
The post Bandit CrossFit WOD–Friday, December 26, 2014 appeared first on Bandit CrossFit.
