Main – CrossFit
Warm-up
1: CrossOver Symmetry Iron Scap (No Measure)
2: Basketball (No Measure)
Divide into teams and play basketball for 10 minutes.
Each basket scored is a 3 burpee penalty for the opposing team.
Team A scores 10 baskets, Team B does 30 burpees. Penalties work both ways. Meaning if Team B scores 8 baskets, Team A must do 24 burpees.
If teams are uneven, then sub players at least every two minutes.
3: Slack Line (No Measure)
Spend 10 minutes taking turns walking on the slack line.
Use PVC pipe for support.
Conditioning
4: Metcon (Time)
4 rounds for time
Sprint down hill
Backwards bear crawl up hill
20 Med ball toss 30/20 (you may also use atlas stones. they are 60#, mark rx+ if you use them)
25 minute time cap
The post Bandit CrossFit WOD–Thursday, June 12, 2014 appeared first on Bandit CrossFit.
