Bandit CrossFit WOD–Thursday, August 20, 2015

Bandit CrossFit – CrossFit

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Warm-up

1: CrossOver Symmetry Iron Scap (No Measure)

Conditioning

2: Metcon (No Measure)

25 MIN EMOM:

1st: 3-5 Strict Pullups (men) women, do 1-3 + ABike remaining time

2nd: 7 DB Shoulder Press (moderate weight) + ABike

3rd: 5 Burpees + Bike

4th: 20 Double Unders + Bike

5th: 2 Wall Walks + Bike

If you can’t do double unders, just do singles.

Stagger the start at different stations, if needed.

If the class is too big, some can use ski ergs. If still too big, use rowers. But, you have to be fast in and out of the rowers if you intend to use it. You will only have about 30 seconds of work on it every minute.

All airbiking, skiing or rowing should be low intensity. Just stay moving and working.

Mobility

3: Metcon (No Measure)

ROM WOD: https://romwod.com/workout/misfit-takeover/

16 Minutes

Twisted Cross, Saddle, Seated Straddle, Bound Angle

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