Bandit CrossFit WOD–Tuesday, March 15, 2016

Bandit CrossFit – CrossFit

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Warm-up

1: Metcon (No Measure)

10 Goblet Squats

5 Cal ABike

:30 Hollow Rock (or hold)

5 Cal Row

10 KB Swings

Conditioning

2A: Metcon (AMRAP – Reps)

Part A:

6 minute running clock:

30 Cal Assault Bike

20 Kettlebell Swings (53/35)

Max Rep MU In Remaining Time

Score your total reps.

Rest 5 minutes, then do Part B.

2B: Metcon (Time)

3 Rounds:

25 Cal Row

15 Abmat Situps

RX+: GHD Situps

Strength

3: High Bar Back Squat (3×6, work up to a heavy set)

Extra Work

4: Metcon (No Measure)

For Quality:

– 40 russian twists w/ heavy plate/ball

– 100 steps single arm OH walking lunge steps (switch arms every 10 steps)

– 40 russian twists

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