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Bandit CrossFit WOD–Friday, April 15, 2016

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

Strength

1: Metcon (Weight)

3 x 4 Front Squats at 60%, 90 sec rest

Conditioning

2: Metcon (AMRAP – Rounds and Reps)

AMRAP in 20 min:

24 Cal Assault Bike

12 Russian KB Swings (choose weight)

48 Double Unders

1 min rest walking
If you can’t do double unders at all, just practice for two mintues. If you can do double unders, then work to get all 48 before moving on. If doing 48 double unders will take you the entire 20 minutes, you fall in the camp with the folks who will practice for 2 minutes.

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In this meeting, which will take less than 30 minutes, we want to learn all about you, your health and fitness goals, and how we can help you to reach them!