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Bandit CrossFit WOD–Monday, August 24, 2015

Bandit CrossFit – CrossFit

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Warm-up

1: 5 Minute Squat Warmup (No Measure)

1) Kneeling Glute Mobilization: https://youtu.be/3O2acf8oRVA

2) Spiderman Lunge and Hip Rotation:

https://youtu.be/rh5dwl61B00

3) Kettlebell Squat and Reach: https://youtu.be/emPSClF6kHU

2: Metcon (No Measure)

Band Warmup/Stretch for five minutes

Coaches’ choice.

Then OHS technique review with PVC.

Strength

3: Overhead Squat (5×3, work to a heavy triple in 12 min.)

Warm up with several low weight sets before you start “counting” the set in the 5×3.

Also, technique must be perfect, or you should not move up in weight.

Conditioning

4: Metcon (Time)

Run 3 miles.*

*Every 800 meters, do 12 burpees.

Scale this as needed. Effort should be around 20-25 minutes.

RX+: If you have more time, make it a 5 mile run, with 12 burpees every 5 minutes.

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