Bandit CrossFit – CrossFit
Warm-up
1: Metcon (No Measure)
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Supine Ring Rows x 10-12 reps @ 2111
Station 2 – Jumping Squats x 6-8 reps
Station 3 – Side Planks x 30 seconds each side
2: Metcon (No Measure)
Spend 5-10 Minutes practicing rope climb, monkey bars, cargo net.
3: Metcon (AMRAP – Reps)
Every minute, on the minute, for 20 minutes (5 sets):
Minute 1 – 30 seconds of Assault Bike (for calories)
Minute 2 – 30 seconds of Russian Kettlebell Swings
Minute 3 – 30 seconds of Dumbbell strict press
Minute 4 – 30 seconds of Abmat Situps (or GHD for Rx+)
If you are not used to doing GHD situps, please don’t do a lot of them in this workout. Maybe switch back and forth between them and something else: Abmat, Toes to bar, hollow rock, etc.
Score is total reps.
The post Bandit CrossFit WOD–Thursday, October 20, 2016 appeared first on Bandit CrossFit.
