Bandit CrossFit WOD–Monday, April 6, 2015

Main – CrossFit

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Warm-up

1: Bandit Daily Warm up (No Measure)

Run, row, or airdyne

10 Pass Throughs

10 Rotational Dislocates (each side)

Hip Circuit

2: Reverse Hypers (3×12, moderate)

Strength

3: Deadlift (5×2, start first set at 75%, work to heavy double)

Conditioning

4: Metcon (AMRAP – Rounds and Reps)

12 min AMRAP @90-100%

50 Row calories

40 AbMat situps

30 Wall balls – 20/14#

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