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Bandit CrossFit WOD–Monday, February 8, 2016

Bandit CrossFit – CrossFit

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Warm-up

1: Deadlift Warm Up (No Measure)

1 Round:

10 Goblet Squat 23×1

10 Rear Foot Elevated Split Squat (10 each leg, choose weight)

10 Single Leg Deadlift (each leg)

:30 Samson Stretch (each side)

Recheck with 10 Goblet Squats.

Are you able to get more depth in the squat? Is the posterior chain fully firing?

Conditioning

2: Metcon (Time)

21-15-9:

Dead Lift, 225/135

Pushups

Rx+ 275/185#

Extra Work

3 : Metcon (2 Rounds for reps)

2 minutes of max rep Double unders

rest 1 minute

2 minutes of max rep Double unders

The post Bandit CrossFit WOD–Monday, February 8, 2016 appeared first on Bandit CrossFit.

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