Main – CrossFit
Warm-up
1: CrossOver Symmetry Iron Scap (No Measure)
2: Metcon (No Measure)
Spend 10 minutes playing Dodgeball
If you get hit with a ball, you have to run after it and perform the exercise labeled on the ball to get back in the game.
3: Indo Board (Time)
Indo Board Competition:
Two rounds to find out who has the longest time surfing the INDO board. You must roll back and forth. No balancing on top without movement.
You may have two chances per turn.
What’s an Indo Board??http://indoboard.com/
Conditioning
4: Metcon (Time)
4 rounds
400 meter run
15 box jumps 24/20
20 Russian Twists 53/35# KB or DB
The post Bandit CrossFit WOD–Thursday, June 19, 2014 appeared first on Bandit CrossFit.
