Bandit CrossFit WOD–Wednesday, February 25, 2015

Main – CrossFit

Have you signed up for the Open yet?

The first workout is being released tomorrow.

Sign up here: http://bitly.com/11j3onm

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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
Must be done before class.

2: Metcon (Weight)

2a. Waiters walk – 3x50ft/arm – challenging load

2b. Plank hold on low rings – accumulate 45-90 sec per set x3

Log weight in your results. Post your plank time in the results.

Strength

3a: Split Foot Squat (Rear Foot Elevated) w/DB (3×6 each leg )

https://www.youtube.com/watch?v=KWUBs_ybVX8

3b: Close Grip Bench Press (3×8)

3c: Bent Over Row (3×8, use barbell)

Demo: https://www.youtube.com/watch?v=I-qgwlP0J90

Conditioning

2x2500m row

Rest 5-8 minutes per set.

Try to get at least two sets in.

4.1: 2500 meter row (Time)

4.2: 2500 meter row (Time)

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