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: Reverse Hypers (3×12, HAP)
Strength
4: Deadlift (5×5 @ 70%)
Conditioning
5: Metcon (12 Rounds for reps)
12 Rounds:
30 sec ME C2B Pullups
30 sec ME OHS (115/75)
60 sec rest
Extra Work
Only to be done before or after class, or on your own.
6: Metcon (No Measure)
6a: Bench Press: 5 sets of 2, 90% of heavy 2 rep for all sets across, rest 60 sec
6b: Weighted Pullups: 5×5, same weight sets across, rest 60 sec
The post Bandit CrossFit WOD–Friday, October 10, 2014 appeared first on Bandit CrossFit.
