Main – CrossFit
Warm-up
1: CrossOver Symmetry Iron Scap (No Measure)
2a: Reverse Hypers (3×12, HAP –rest 60 seconds)
2b: Glute-Ham Raises (3×10, strict — rest 60 seconds)
Strength
3a: Deadlift (4x work to a heavy set of 5 (non maximal))
I mean it when I say NON MAXIMAL
3b: Jerk Balance (4×5, HAP — rest 90 seconds)
http://www.catalystathletics.com/exercises/exercise.php?exerciseID=193
Conditioning
Metcon (AMRAP – Reps)
15 minute AMRAP:
200 meter run
Sled pull, HAP (forward facing down/backward facing back)
Only count your runs for your score. Log your weight for sled pull in comments.
The post Bandit CrossFit WOD–Thursday, April 17, 2014 appeared first on Bandit CrossFit.
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