Main – CrossFit
In case you didn’t know, we are in Gut Check Thursday mode. We are getting ready for the Pensacola Beach Brawl and the Spartan Race. If you are doing either of those events, you will want to try and make it on a Thursday or two every month.
Warm-up
Make sure to do your Bandit Dynamic warmup before class.
Run/row/AD
10 pass throughs
10 dislocates
Hip circuit
1: Crossover Symmetry (No Measure)
https://www.crossoversymmetry.com/what_is_crossover.php
2: Metcon (No Measure)
Rope climb practice
10 minutes
Conditioning
3: Metcon (AMRAP – Rounds and Reps)
30 minute AMRAP
400 meter run
20 box step ups 24/20
20 burpees
20 cal row
1 pass on traverse wall (10 burpee penalty for failing.)
Run does not count for points. Only box, pushup, row and traverse. So each round is worth 61 points. You may count traverse as one point if you fail it, but you may not count the burpees. You must finish all penalty burpees to count the traverse, though.
Rx+: Wear a weight vest.
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