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Bandit CrossFit WOD–December 22, 2015

Bandit CrossFit – CrossFit

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Warm-up

1: Front Squat Warmup (No Measure)

2 rounds:

10 Kneeling Glute Mobliization (each side)

10 Spiderman Lunge Hands Elevated/Rotation (each side)

Banded Front Rack Stretch :30 sec hold

10 Front Squat with BB

2: Metcon (No Measure)

2 rounds:

250m row

7-10 Barbell Thrusters

10 Hanging Scap depressions

2 Strict Pullups

5 Kipping Pullups

Conditioning

3: Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Strength

4: Good Mornings (3×10, HAP–but with good form)

The post Bandit CrossFit WOD–December 22, 2015 appeared first on Bandit CrossFit.

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