Main – CrossFit
Warm-up
1: Crossover Symmetry (No Measure)
https://www.crossoversymmetry.com/what_is_crossover.php
2: Reverse Hypers (3×12, moderate weight)
3: Metcon (No Measure)
Make sure you run, row, or AD, working up to a moderate pace, for at least five minutes. Also, do your hip circuit and leg swings.
Strength
4: Deadlift (Work to a 1RM)
Don’t risk your back for this. Be smart.
Conditioning
5.1: Metcon (Time)
4 Rounds:
1 Rope Climb
30 Shoulder Taps (or 30 Feet HSWalk)
Rest for one minute after completing four rounds, then run 1 mile for time.
Log total time for rope climb and shoulder taps in the first metcon score field.
Log your mile time in the second metcon field.
5.2: 1-Mile Run (Time)
Max Effort 1-Mile Run
The post Bandit CrossFit WOD–Friday, January 30, 2015 appeared first on Bandit CrossFit.
