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Bandit CrossFit WOD–Friday, July 29, 2016

Bandit CrossFit – CrossFit

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Warm-up

1: Metcon (No Measure)

5-10 Min AMRAP

10 KB Goblet Squats, 33×1

10 Cal Bike or Row

Strength

2: Front Squat (6×3, 80-85%, tempo 15×1)

Tempo and technique are more important than the weight!

Conditioning

3: Metcon (Time)

4 Rounds:

25/20 Calories of Rowing

100 Meter Double KB Front Rack Carry

10 Strict Handstand Push-Ups

Scale for HSPU: 10 Strict DB Press, AHAP

Rx+: Use 6/4″ deficit

Extra Work

4: Metcon (No Measure)

4.1)

12 MIN EMOM:

1st: – Isometric Hold on Pull Up Bar x 20-30 seconds

Minute 2 – 20 second box shoulder stretch

Minute 3 – Handstand Walk x 10-15 Meters

Box shoulder stretch: https://www.youtube.com/watch?v=lTtudkb81FU

4.2)

10 minutes of Assault Bike @ 60%

Followed by…

Thirty two sets of:

30 seconds of Assault Bike

Rest 30 seconds

The post Bandit CrossFit WOD–Friday, July 29, 2016 appeared first on Bandit CrossFit.

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