Friday

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Bandit CrossFit - CrossFitView Public WhiteboardMetcon1: Metcon (No Measure)Go through at steady pace: 3:00 row two rounds: 10 upright trunk rotations 10 bent over trunk rotations 10 side lunges 10 spiderman lunges 10 plate circles 15 banded good mornings 10 air squats do some light reverse hypers as well2: CrossFit…

Bandit CrossFit WOD–Thursday, March 17, 2016

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Bandit CrossFit - CrossFitView Public WhiteboardWarm-up1: Metcon (No Measure)1.a) 3x5 Seated DB Press 1.b) 3x10 Hanging Scap Depressions 1.c) 3x10 PVC Pass Throughs 1.d) 3x3-5 Strict Pullups2: 1RM Weighted Pullup (Weight)Strict Pullup, no kipping, max weightConditioningMetcon (Time)10 Rounds: 2 Tire Flips 10 Sledge Hammer Swings (alternating) 5 Burpees 100' run…

Bandit CrossFit WOD–Wednesday, March 16, 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/emPSClF6kHUMust be done with this in the first five minutes of class.2: Metcon (No Measure)400 meter run 2-3 minutes double under practiceConditioning3:…