Bandit CrossFit – CrossFit
Warm-up
1: Metcon (No Measure)
Deadlift Technique Review with light weight (95#, or so)
Shoulder Press Technique Review with PVC
2 rounds
10 Barbell Roll Outs (use Deadlift bars, weight doesn’t matter)
10 Back Extension
200 meter run
Conditioning
Leave Rowers and Air Bikes in White Room if class is more than 4.
Also, split the WOD if class is too big.
2.1: Metcon (4 Rounds for calories)
Part 1:
4 rounds
:90 row + 10 strict press @ 40% of 1RM
Rest 2 minutes between rounds
2.2: Metcon (4 Rounds for calories)
Part 2:
4 rounds
:90 Air Bike + 10 deadlift @ 40% 1RM
Rest 2 min between rounds
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