Bandit CrossFit WOD–Wednesday, February 10, 2016

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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: High Bar Back Squat (10x3, HAP)Conditioning3: Metcon (Time)Teams of 2 Complete (split the reps up anyhow) 50 Calorie Bike 50 Calorie…

Bandit CrossFit WOD–Saturday, February 6, 2016

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Bandit CrossFit - CrossFitView Public WhiteboardWarm-up1: Team USA Dynamic Warmup (No Measure)http://aerobiccapacity.com/workouts/the-team-usa-dynamic-warm-up/Conditioning2: Metcon (Time)Teams of Two or Three: 4 rounds: 400 meter run 20 Burpees Sled Pull 45/25# 20 Wall Balls This is done relay style. All partners do the entire workload of each exercise, and then move on to…

Bandit CrossFit WOD–Thursday, February 4, 2016

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Bandit CrossFit - CrossFitView Public WhiteboardWarm-up1: Ido's Scapula Mobilization Routine (No Measure)https://www.youtube.com/watch?v=y4Wo095zPnc2: Ido's Squat Clinic Routine (No Measure)https://www.youtube.com/watch?v=xPwG2hqnOx0Conditioning3: Metcon (No Measure)35 MIN EMOM 1st: 8-10 Walking Lunges + AB 2nd: 7-10 DB Shoulder Press + AB 3rd: 10-12 Wall ball over shoulder (alternating) + AB 4th: 5-7 Banded Air Squats…