Bandit CrossFit WOD–Thursday, October 2, 2014

Main – CrossFit

View Public Whiteboard

Warm-up

1: CrossOver Symmetry Iron Scap (No Measure)

2: Jerk Dip Squat (5×3 @ 105%)

https://www.catalystathletics.com/exercises/exercise.php?exerciseID=194

3: Metcon (No Measure)

Squat Foot Work Drill

Start in start position, jump into landing position.

spend 4 minutes on this

Conditioning

4: 100 Burpees (Time)

Cool Down/Stretching

Spend the rest of the time stretching, foam rolling, working on something that you want to work on.

The post Bandit CrossFit WOD–Thursday, October 2, 2014 appeared first on Bandit CrossFit.