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Bandit CrossFit WOD–Friday, April 22, 2016

Announcements

No Saturday class until May 14, 2016.

Bandit CrossFit – CrossFit

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Warm-up

1: Back Squat Warmup (No Measure)

1-2 rounds

10 Kneeling Glute Mobilization

10 Overhead Lunges (single arm/opposite leg/in place)

10 Sling Shot Squats 23×1

10 Kettlebell Squat and Reach

Strength

2: Back Squat (1RM)

20 min to determine 1RM

Conditioning

3: Metcon (No Measure)

EMOM x 30 min:

0:00- 50ft Front Rack Walking Lunge (95/65)

1:00- 12/8 Cal Assault Bike (adjust accordingly—should be done by :50)

2:00- 2-3 Wall Walks

3:00- 5-7 Romanian Deadlift (95/65)

4:00- 5-7 Ring Dips

Coach may adjust time accordingly for time left in class. So, if you want to get all 30 minutes, you will have to move quickly and efficiently in starting your back squats, and then setting up for the workout.

Extra Work

4: Metcon (No Measure)

4.1) 4 sets of 6 hollow rocks + 4 candle stick rolls to standing w/both feet

4.2) 4 sets – 4 Feet together squats + 8 alt. pistols + 4 feet together squats

4.3) 4 sets (alt. starting arm) – 5-10 sec. single arm hang on bar + 50 ft. Farmers carry (heavy) + 5-10 sec. single arm hang on bar (opposite hand)

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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!