Main – CrossFit
Today, we’ve got some special visitors in the gym. Katie and Samantha are traveling to CrossFit gyms around the country raising money with Sweat Angels.
You don’t have to come to donate. Donate here: http://www.razoo.com/story/Sweat-Angels-February-2015-Glasses-For-Kids-In-Need
See more about Katie and Samantha’s 50 States Project here: http://www.50statesinayear.com/tag/crossfit/
Warm-up
1.1: Double Under 5 Min AMRAP (AMRAP – Reps)
Do as many Double Unders as you can in 5 minutes.
Must start on the hour.
1.2: Metcon (No Measure)
After double unders,
2 rounds:
30 foot inchworm (one pass across the gym floor)
10 Wallballs (perfect form)
10 Kettlebell Swings
10 Ring Rows
Do this work for quality. Log double unders in 5 min DU space.
Must be done 15 minutes after class starts.
Conditioning
2: MARY JANE (Time)
Run 400 meters
20 Box jumps
Run 400 meters
20 Toes to Bar
Run 400 meters
20 air squats
Run 400 meters
20 pushups
Run 400 meters
20 ring dips
Run 400 meters
20 burpees
About Mary Jane: http://janicemarieferguson.blogspot.com/2011/09/meet-mary-jane.html
Box jumps are 24/20″
If you cannot run 400 meters without stopping, scale this to 200 meter run.
This workout has a 20 minute cap. Scale the movments and running accordingly.
WOD must start at the halfway point of class.
The post Bandit CrossFit WOD–Monday, February 9, 2014 appeared first on Bandit CrossFit.
