Bandit CrossFit WOD–Monday, August 24, 2015

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Bandit CrossFit - CrossFitView Public WhiteboardWarm-up1: 5 Minute Squat Warmup (No Measure)1) Kneeling Glute Mobilization: https://youtu.be/3O2acf8oRVA 2) Spiderman Lunge and Hip Rotation: https://youtu.be/rh5dwl61B00 3) Kettlebell Squat and Reach: https://youtu.be/emPSClF6kHU2: Metcon (No Measure)Band Warmup/Stretch for five minutes Coaches' choice. Then OHS technique review with PVC.Strength3: Overhead Squat (5x3, work to a…

Bandit CrossFit WOD–Wednesday, August 19, 2015

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Bandit CrossFit - CrossFitView Public WhiteboardWarm-up1: 5 Minute Squat Warmup (No Measure)1) Kneeling Glute Mobilization: https://youtu.be/3O2acf8oRVA 2) Spiderman Lunge and Hip Rotation: https://youtu.be/rh5dwl61B00 3) Kettlebell Squat and Reach: https://youtu.be/emPSClF6kHU2: Metcon (Weight)12 MIN EMOM: 1st: 5-7 Ring Pushups 2nd: 10 Kettlebell Swings (heavy)Conditioning3: Metcon (3 Rounds for reps)3 rounds: With four…