Bandit CrossFit WOD–Monday, March 30, 2015

Janice Ferguson
July 31, 2023
Bandit CrossFit WOD–Monday, March 30, 2015

Main – CrossFit

Don’t forget to log your Open score tonight by 7 p.m.

If you need to do the Open today, please let me know ASAP, so we can make arrangments.

View Public Whiteboard


1: Bandit Daily Warm up (No Measure)

Run, row, or airdyne

10 Pass Throughs

10 Rotational Dislocates (each side)

Hip Circuit


2: High Bar Back Squat (Work to 3RM in 5 sets. Start at 70% of 1RM.)

3: Dumbbell Row (Single Arm) (4×5-6 per arm, rest 30 sec b/w arms)

4: Kettlebell Front Rack Walking Lunge (3×10/leg, rest 90 seconds)


5: Metcon (No Measure)

4 rounds for quality – no rest btwn exercises

Front leaning rest (FLR) on rings x30-60 seconds

Double unders – x25 or 1 minute of practice

FLR = Plank in rings, see demo video here:

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