Bandit CrossFit WOD–Wednesday, September 23, 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/emPSClF6kHUStrength2: Box Squat (15 minutes to find 1RM)Demo: https://www.youtube.com/watch?v=k5BJbiguxOcConditioning3: Metcon (AMRAP - Rounds and Reps)Teams of 2: 20 MIN AMRAP: 40 cal…

Bandit CrossFit WOD–Tuesday, September 22, 2015

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Bandit CrossFit - CrossFitView Public WhiteboardWarm-up1: Squatting Quad Clean Warm up (No Measure)Conditioning2: Metcon (Time)5 rounds for time: 5 Clean 135/95# 10 Burpees 200 m runCool Down/Stretching3: Metcon (No Measure)2 minutes (each leg) couch stretch 2 minutes (each leg) hamstring stretch 1 minutes (each side) twisted cross stretch Couch Stretch:…

Bandit CrossFit WOD–Monday, September 14, 2015

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Bandit CrossFit - CrossFitView Public WhiteboardWarm-upPlate circles, dislocates, passthroughs and crossover should be a priority for warmup.1a: Turkish Get Up (4x5, each arm, AHAP)Demo: https://www.youtube.com/watch?v=GdAXt7YyGe01b: Metcon (No Measure)1-2 Muscle Ups + 3-4 Ring DipsConditioning2: Metcon (Time)For Time: 25 Box Jump Overs 24/20″ 50′ OH Walking Lunges (45/25# plate) 25 TTB…