Bandit CrossFit – CrossFit
Remember, no 5:30 pm class tonight. Also, there will be no Saturday class tomorrow.
Many of our Bandits are doing the Bandit CrossFit GORUCK. Feel free to join us for dinner at 4pm at The Reef in Biloxi, and then see us off at the Biloxi Lighthouse at 8 p.m. We will return to the lighthouse Saturday morning between 8-10 am to receive our patches for completing the challenge.
Warm-up
1: Bandit Daily Warm up (No Measure)
Run, row, or airdyne
10 Pass Throughs
10 Rotational Dislocates (each side)
Hip Circuit
Don’t forget the plate circles.
2: Crossover Symmetry (No Measure)
https://www.crossoversymmetry.com/what_is_crossover.php
3: Metcon (No Measure)
2 rounds:
10 sling shot squats, 23×1 tempo
150 meters ski erg
10 scapular depressions
Conditioning
4: Metcon (Time)
4 rounds for time:
20 cal assault bike
15 Air Squat
10 Ring Dips
The post Bandit CrossFit WOD–Friday, July 10, 2015 appeared first on Bandit CrossFit.
