Bandit CrossFit WOD–Monday, February 1, 2016

Bandit CrossFit – CrossFit

Don’t forget Bandit CrossFit is now located at 13033 Kayleigh Cove, Biloxi, MS 39532.

Do not drive to our old location for class, or you will be all alone with our port-a-potty!

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Warm-up

1: Metcon (No Measure)

2-3 rounds

300 m row/ski

10-15 Banded Good Mornings

7-10 Seated Dumbbell Press

10-15 Jumping Squats

5-10 minutes of choice of mobility exercises

Conditioning

2: Bandit 2.0 (Time)

50 Box Jumps, 24/20

25 Hand Release Pushups

50 Walking Lunge Steps

25 Kettlebell Swings, 53/35

50 Abmat Situps

25 Push Press, 95/65

50 Wallballs, 20/14

25 Deadlift, 95/65

50 Double Unders

25 Burpees

RX+:

KB: 70/53

50 GHD Situps Instead of Abmat

Push Press/Deadlift: 135/95

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