Bandit CrossFit – CrossFit
Today we are hosting an Open House event and opening all of our classes to the public.
Please help our coaches welcome our visitors by introducing yourselves!
Warm-up
1: Metcon (No Measure)
10 Pass Throughs/Dislocates
10 Plate Circles
Hip Circuit
10 Ankle Rotations
400 meter run
Conditioning
The Pizza Game (No Measure)
The Pizza Game:
Every person in class gets an Abmat (their “pizza). The “pizza” has to be held overhead similar to a tray and cannot be gripped in any way. Once the game begins, everyone runs around and tries to knock over everyone else’s pizza. A dropped pizza means you have to do 2 burpees or whatever else the coach decides will effectively warm the athletes for the day.
2: Metcon (Time)
50 Burpee Buy-In
then-
15-12-9
Air Squats
Ring Rows
Abmat Situps
then
Cashout: 800 meter run
Rx+:
Pullups, GHD Situps
The post Bandit CrossFit WOD–Monday, August 8, 2016 appeared first on Bandit CrossFit.
