HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Friday

Bandit CrossFit – CrossFit

View Public Whiteboard

Metcon

1: Metcon (No Measure)

Go through at steady pace:

3:00 row

two rounds:

10 upright trunk rotations

10 bent over trunk rotations

10 side lunges

10 spiderman lunges

10 plate circles

15 banded good mornings

10 air squats

do some light reverse hypers as well

2: CrossFit Games Open 16.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups

3: CrossFit Games Open 16.4 Scaled (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 135# / 95#

55 Wall-Ball Shots, 20# / 10#

55 Calorie Row

55 Hand-Release Push-ups

Warm-up

The post Friday appeared first on Bandit CrossFit.

fill out the form below to get started!

Take the first step towards getting the results you want!