Bandit CrossFit WOD–Monday, March 23, 2015

Main – CrossFit

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Warm-up

1: Crossover Symmetry (No Measure)

https://www.crossoversymmetry.com/what_is_crossover.php

2: Metcon (No Measure)

1) 7 x 5 Toes to bar + 0:12’s L-sit hang if you can not perform toes to bar, perform leg raises as high as possible

2) Wrist roll-ups 25-45lbs ( 20 total reps)

1 rep is from bottom to top. http://instagram.com/p/xQl2xRPDX_/?modal=true

Conditioning

Rest 5-8 minutes between each 3K.

Break each row set into three, 1000m pieces where you progressively build from 70, 80, to 90% per 1000m.

This means you are not going 100% the entire time. You should build up.

3.1: 3000 meter row (Time)

3.2: 3000 meter row (Time)

3.3: 3000 meter row (Time)

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