Bandit CrossFit WOD–July 22, 2015

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Bandit CrossFit - CrossFitView Public WhiteboardWarm-up1: Russian Step Ups (3x10 each leg, do not alternate, 1 min rest)Demo: https://youtu.be/paGUT49Rvlo2: Single Leg Deadlift (Kettlebell) (3x8/leg, tempo 50x1, rest 1 min b/w legs)Demo/Progressions: https://www.youtube.com/watch?v=7uA1PLNIWK83: Metcon (No Measure)Spend 5-10 minutes setting up your barbell, toes to bar, and wallball. Then for quality, do…

Bandit CrossFit WOD–Monday, July 20, 2015

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Bandit CrossFit - CrossFitView Public WhiteboardWarm-up1: Split Foot Squat (Rear Foot Elevated) w/DB (5x6/leg, rest 60 seconds, tempo 3030)https://www.youtube.com/watch?v=KWUBs_ybVX8Do these barefoot.2a: GHD Hip Extensions (3x15, rest 30 sec, tempo 4022)http://vimeo.com/101620572b: hollow rocks (3x20)Conditioning3: Metcon (Time)4 rounds 200 meter run 200 meter farmer carry 45/25# plates Cashout: 2 rope climbs