Bandit CrossFit – CrossFit
Warm-up
1: Dynamic Warmup (No Measure)
Drills:
High Knees
Butt Kicks
Inch Worms (with Pushup)
Karaoke
Hurdles
Lunge and Twist
400 meter run
2: Ido’s Scapula Mobilization Routine (No Measure)
https://www.youtube.com/watch?v=y4Wo095zPnc
3: Ido’s Squat Clinic Routine (No Measure)
https://www.youtube.com/watch?v=xPwG2hqnOx0
Conditioning
4: Metcon (AMRAP – Rounds and Reps)
30 minutes AMRAP:
100 Meter Farmer Carry
10 Burpees
50 meter sled pull
One trip down the monkey bars
Down and back the gym floor in a bear crawl
10 cal ski erg
The post Bandit CrossFit WOD–Thursday, March 31, 2016 appeared first on Bandit CrossFit.
