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.

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Warm-up

1: Bandit Daily Warm up (No Measure)

Run, row, or airdyne

10 Pass Throughs

10 Rotational Dislocates (each side)

Hip Circuit

Strength

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)

https://www.youtube.com/watch?v=X3GDfby7RKE

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

Conditioning

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: https://youtu.be/CWiVS8iwybI

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