Bandit CrossFit WOD–Wednesday, March 11, 2015

Main – CrossFit

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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: Close Grip Bench Press (4×10)

3: Bent Over Row (4×10)

4a: Powell Raises (3×8 each arm)

https://www.youtube.com/watch?v=BxK60HYw760

4b: Bottoms Up Kettlebell Press (3×8 each arm)

http://www.catalystathletics.com/exercises/exercise.php?exerciseID=228

Conditioning

5: Metcon (12 Rounds for calories)

12 rounds:

Air Bike (or row) 30 seconds @90%

Rest 30 seconds off bike

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