Bandit CrossFit WOD–Tuesday, March 17, 2015

Main – CrossFit

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Warm-up

1: Bandit Daily Warm up (No Measure)

Run, row, or airdyne

10 Pass Throughs

10 Rotational Dislocates (each side)

Hip Circuit

Strength

2a: Romanian Deadlift (3×12, 90 second rest)

Demo:

http://www.catalystathletics.com/exercise/101/Romanian-Deadlift/

2b: Kettlebell Front Rack Walking Lunge (3×10, each leg, 90 second rest)

Conditioning

3: Metcon (AMRAP – Reps)

3 rounds for total reps:

60 sec ME Kettlbell Swings 53/35#

Rest 60 seconds

60 sec ME Burpee box jumps 20/18″

Rest 60 seconds

60 sec ME Air bike calories

Rest 60 seconds

We will work in groups of three so we can share the Air Bikes!! Lucky day!!

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