Bandit CrossFit – CrossFit
Warm-up
1: Split Foot Squat (Rear Foot Elevated) w/DB (3×12/leg, tempo 3030, do these barefoot)
https://www.youtube.com/watch?v=KWUBs_ybVX8
60 second rest between legs
Use dumbells, if possible.
2: Metcon (No Measure)
2a. Hip Extensions @ 4022 tempo,
4 x 10-12 reps, rest 30 sec
2b. Barbell Roll Outs @ 40X1 tempo,
4 x 8-10 reps, rest 30 sec
3. When you finish, do 3 minutes Air Bike. Start first 30 seconds easy, pick it up from :30-1:30, go all out from 1:30-2:30 and then easy on 2:30-3.
Conditioning
3: Metcon (5 Rounds for time)
5 Rounds:
15 Cal Assault Bike
10 Squat Thrusts (Burpees with no pushup)
5 Jumping Squats
2 minute rest
Level 4:
5 Rounds:
20 CAl Assault Bike
10 No Pushup Burpees
5 Box Over Jumps (don’t touch the top) (20″/14″)
Rest 2:1
The post Bandit CrossFit WOD–Monday, June 22, 2015 appeared first on Bandit CrossFit.
