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Monday, July 13, 2015

Bandit CrossFit – CrossFit

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Warm-up

1: Jeeps and Tanks (No Measure)

Beep, Beep, I’m a Jeep.

Clank, Clank, I’m a Tank.

You can thank Cadre Heath for this “game.”

2: Split Foot Squat (Rear Foot Elevated) w/DB (4×6 each leg, 3030, rest 60s btwn legs)

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

2a: GHD Hip Extensions (3×15, 4022, rest 30 seconds (add wt. if possible))

http://vimeo.com/10162057

2b: hollow rocks (3×20, rest 60 seconds)

Conditioning

4: Metcon (Calories)

In teams of two, complete 20 minute AMRAP:

Assault Bike for Calories

Break up as needed. You are racing to get as many calories as possible for your team. Go hard, with purpose and intensity, every time you get a turn.

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In this meeting, which will take less than 30 minutes, we want to learn all about you, your health and fitness goals, and how we can help you to reach them!