Main – CrossFit
Warm-up
1: Crossover Symmetry (No Measure)
https://www.crossoversymmetry.com/what_is_crossover.php
2: Metcon (12 Rounds for reps)
Tabata HSPU (12 rounds=6 minutes)
Level 4, start with the most difficult version possible and decrease difficulty as you approach failure. Note difficulty in the notes of each round.
3: Pull-up Negatives (4×3, tempo 31×3)
Conditioning
4: Air Dyne/Assault Bike – 17 (4 Rounds for calories)
17 seconds of ME AD
2:43 rest
4 rounds
Log calories for each round
5: Metcon (Time)
Level 3&4: One mile sled march.
50/100# total weight (counting sled weight, too)
If shortage of sleds, we will do this with partners.
Level 2&1: Half mile sled march.
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