Bandit CrossFit WOD–Wednesday, September 23, 2015
Bandit CrossFit – CrossFit
1: 5 Minute Squat Warmup (No Measure)
1) Kneeling Glute Mobilization: https://youtu.be/3O2acf8oRVA
2) Spiderman Lunge and Hip Rotation:
3) Kettlebell Squat and Reach: https://youtu.be/emPSClF6kHU
2: Box Squat (15 minutes to find 1RM)
3: Metcon (AMRAP – Rounds and Reps)
Teams of 2:
20 MIN AMRAP:
40 cal row
40 wall ball
40 KB swings 53/35
40 cal assault bike
Only one person working at a time. Get as much work done as possible in 20 minutes!
Log your total rounds and reps in the score, and who you partnered with in the comments.