Bandit CrossFit – CrossFit
It’s time to get ready for the Spartan Race, and we’re bringing back Gut Check Thursday!
Warm-up
1: CrossOver Symmetry Iron Scap (No Measure)
Conditioning
2: Metcon (Time)
200 meter run
10 cal AirBike
10 Burpees
200 meter run
9 cal AirBike
9 Burpees
200 meter run
8 cal AirBike
8 Burpees
7, 6, 5, 4, 3, 2, 1
with a 200 meter run between every round.
Use a ski erg instead of Air Bike if the class is small.
To add to the challenge, pick up something odd and carry it on the run. Change it up: medicine ball, sand bag, jerry can, dumbell, plate, kettlebell, barbell, the coach on duty—the possibilities are endless.
If you carry stuff, select RX+
TIME CAP: 45 minutes.
Mobility
3: Metcon (No Measure)
If time allows, spend 1-2 minutes (each side) in these stretches:
Couch Stretch
Twisted Cross
The post Bandit CrossFit WOD–Thursday, September 3, 2015 appeared first on Bandit CrossFit.
