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Bandit CrossFit WOD–Monday, June 22, 2015

Bandit CrossFit – CrossFit

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Warm-up

1: Split Foot Squat (Rear Foot Elevated) w/DB (3×12/leg, tempo 3030, do these barefoot)

https://www.youtube.com/watch?v=KWUBs_ybVX8
60 second rest between legs

Use dumbells, if possible.

2: Metcon (No Measure)

2a. Hip Extensions @ 4022 tempo,

4 x 10-12 reps, rest 30 sec

2b. Barbell Roll Outs @ 40X1 tempo,

4 x 8-10 reps, rest 30 sec

3. When you finish, do 3 minutes Air Bike. Start first 30 seconds easy, pick it up from :30-1:30, go all out from 1:30-2:30 and then easy on 2:30-3.

Conditioning

3: Metcon (5 Rounds for time)

5 Rounds:

15 Cal Assault Bike

10 Squat Thrusts (Burpees with no pushup)

5 Jumping Squats

2 minute rest

Level 4:

5 Rounds:

20 CAl Assault Bike

10 No Pushup Burpees

5 Box Over Jumps (don’t touch the top) (20″/14″)

Rest 2:1

The post Bandit CrossFit WOD–Monday, June 22, 2015 appeared first on Bandit CrossFit.

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