Main – CrossFit
Warm-up
1: Crossover Symmetry (No Measure)
https://www.crossoversymmetry.com/what_is_crossover.php
2: Double Under 5 Min AMRAP (AMRAP – Reps)
Do as many Double Unders as you can in 5 minutes.
3: Jumping Squats (3×10, with 45/35# bar, rest 60 seconds)
https://www.youtube.com/watch?v=yvUrtV6AJKs
Strength
4: Front Squat (Every 90 seconds x4, 2 reps @ 85%)
Conditioning
5: Air Dyne / Assault Bike 23 (4 Rounds for reps)
23 Seconds all out work, 2:37 rest
4 rounds
6: Metcon (Calories)
Level 3, 2, 1:
30 minute AirDyne for calories
On minute 10, 20, 30, stop and do :60 second hollow hold.
On minute 5, 15, 25, stop and do :60 second superman hold.
Some of you will have to use rowers instead of AirDyne/Assault Bike.
Level 4:
45 min airdyne for calories, use assualt bike as able
on min 10, 20, 30, and 40 complete a 75ft HS Walk
on min 5, 15, 25, 35 complete 12 bar muscleups OR max reps up to 12 in a minute (max time limit spent here is a minute)
*score for all levels is calories recorded
The post Bandit CrossFit WOD–Wednesday, October 15, 2014 appeared first on Bandit CrossFit.
