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Bandit CrossFit WOD–Friday, September 16, 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

2: Paused Front Squat (15 Min to find 1RM (2 sec pause in bottom))

2.2: Paused Front Squat (E2MOM 14 minutes, 2 FS @ 85-90% 1RM FS)

Every 2 minutes, for 14 minutes (7 sets) of:

Pause Front Squat x 2 reps @ 85-90% of 1-RM Pause Front Squat

(2 second pause)

Conditioning

3: Metcon (Time)

For time:

Row 30 Calories

30 T2B

30 Wall Ball Shots

Bike 30 Calories

30 Dumbbell Push Press

150 Double Unders

20 Min Time Cap

The post Bandit CrossFit WOD–Friday, September 16, 2016 appeared first on Bandit CrossFit.

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