Main – CrossFit
Today at 7 p.m. is the final day to register for the CrossFit Open OR submit your score for the first workout, 15.1, on the CrossFit Games web site.
Submitting scores on WODIFY is not how you enter your score for the Open. You must go to the Games Web page and log into your account and submit.
Log in to your account here: https://games.crossfit.com/competition
Warm-up
1: Metcon (No Measure)
3-5 minutes of Double Under practice
10 pass throughs
10 dislocates
Hip Circuit
then
2×10-15 Russian Kettlebell Swings with light weight.
Demo: https://www.youtube.com/watch?v=uUpSFguwRQM
2a: Double Kettlebell Front Rack Squat (3×10)
2b: Seated Dumb Bell Press (3×10)
2c: Dumbbell High Row (3×10)
Conditioning
3: Metcon (Time)
10 rounds for time
4 Burpees
8 KBS, Russian – 55/35#
12 Double unders
Notes
-If you struggle with DU, do 36 single unders per round
The post Bandit CrossFit WOD–Monday, March 2, 2015 appeared first on Bandit CrossFit.
