Main – CrossFit
Warm-up
1: CrossOver Symmetry Iron Scap (No Measure)
2a: Reverse Hypers (3×12, HAP –rest 60 seconds)
2b: Glute-Ham Raises (3×10, strict — rest 60 seconds)
Strength
3a: Deadlift (4x work to a heavy set of 5 (non maximal))
I mean it when I say NON MAXIMAL
3b: Jerk Balance (4×5, HAP — rest 90 seconds)
http://www.catalystathletics.com/exercises/exercise.php?exerciseID=193
Conditioning
Metcon (AMRAP – Reps)
15 minute AMRAP:
200 meter run
Sled pull, HAP (forward facing down/backward facing back)
Only count your runs for your score. Log your weight for sled pull in comments.
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