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Bandit CrossFit WOD–Monday, July 20, 2015

Bandit CrossFit – CrossFit

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Warm-up

1: Split Foot Squat (Rear Foot Elevated) w/DB (5×6/leg, rest 60 seconds, tempo 3030)

https://www.youtube.com/watch?v=KWUBs_ybVX8
Do these barefoot.

2a: GHD Hip Extensions (3×15, rest 30 sec, tempo 4022)

http://vimeo.com/10162057

2b: hollow rocks (3×20)

Conditioning

3: Metcon (Time)

4 rounds

200 meter run

200 meter farmer carry 45/25# plates

Cashout: 2 rope climbs

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