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Bandit CrossFit WOD–Friday, November 6, 2015

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: High Bar Back Squat (1 rep EMOM for 10 Minutes (heavy 80-90%))

Conditioning

3: Metcon (Time)

3 Rounds:

Row 500 Meters

12 DL (225/185)

21 Box Jump Overs (24/20)

Extra Work

4: Double Under 5 Min AMRAP (AMRAP – Reps)

Do as many Double Unders as you can in 5 minutes.

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