Main – CrossFit
Warm-up
1: Crossover Symmetry (No Measure)
https://www.crossoversymmetry.com/what_is_crossover.php
2: Max Double Under in 1 Minute (AMRAP – Reps)
3: Reverse Hypers (3×12, HAP)
4: Metcon (No Measure)
As you work in and out of the reverse hyper, foam roll your quads, IT bands, and hamstrings.
Weightlifting
It is very important that you respect the time limit here. Start the time, and work for one minute ONLY. This is a way for us to measure your progress. Do not go over one minute. You will not be able to use this as a reliable progress indicator if you do.,
5: Deadlift (5×3 @ 75%)
Conditioning
6: Metcon (Time)
Level 3 (Rx):
4 rounds
400 meter run
30 Wall Ball 20/14
20 Alt Lunges with medball overhead
Level 2, use 14/10 medball
Level 1, have coach help you select appropriate wallball. Do not use wall ball overhead for lunges.
Level 4 (RX+):
5 rounds
400m run
40 Wall Ball (20/14)
20 Alt Lunges with medball overhead (20/14)
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