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Friday, October 31, 2014

Main – CrossFit

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Warm-up

1: Crossover Symmetry (No Measure)

https://www.crossoversymmetry.com/what_is_crossover.php

2: Reverse Hypers (3×12, HAP)

3: Double Under 5 Min AMRAP (AMRAP – Reps)

Do as many Double Unders as you can in 5 minutes.

Strength

4: Weighted Glute Bridge (3×10, HAP, Tempo 31×2)

https://www.youtube.com/watch?v=3m75lHgzxpI

Conditioning

5: Metcon (2 Rounds for reps)

AMRAP in 6 min

10 Deadlift (185/135)

10 Box Jump Over (24/20)

8 DL

8 Box Jump Over

6 DL

6 Box Jump Over

ME Bar MU in remaining time

Rest 6 min

AMRAP in 6 min:

6 DL (185/135)

6 Box Jump Over (24/20)

8 DL

8 Box Jump Over

10 DL

10 Box Jump Over

ME Bar MU in remaining time

These deadlifts should be very light and easy. You should not break your form AT ALL.

Level 4:

Deadlift: 225/155#

Level 2:

Deadlift: 155/115

Strict Pullups

Level 1:

No deadlift, Row for calories

Box step up

Ring Rows

The post Friday, October 31, 2014 appeared first on Bandit CrossFit.

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