Bandit CrossFit WOD–Monday, May 16, 2016

Bandit CrossFit – CrossFit

View Public Whiteboard


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


2: 3/6 Front Squat/Back Squat (3x 3/6 at 90%, 2 min rest)

3 Front Squats followed immediately by 6 Back Squats


3: Metcon (AMRAP – Rounds and Reps)


400m run

5-10 Strict Pullups

10 Ring Pushups


Run counts as 1.

Only click RX if you do all 10 strict pullups.

Also, for the pullups. Do not spend a lot of time shaking out your arms and failing pullups. Modify the intensity and difficulty to make this something you can move through relatively quickly.

An example of scaling/modifying would be to do as many pullups as you are able, even if just one or two. Then, finish out the ten reps with ring rows.

Extra Work

4: Metcon (No Measure)

4.1) 5x 15 OH Barbell Situp

4.2) 10 to 1

Russian Twist

Tuck Crunch

Do a set of 10 and 10, then 9 and 9, then 8 and 8 and all the way to 1 and 1.

4.3) Groin and Inner thigh mobility and stretching:

The post Bandit CrossFit WOD–Monday, May 16, 2016 appeared first on Bandit CrossFit.

fill out the form below to get started!

In this meeting, which will take less than 30 minutes, we want to learn all about you, your health and fitness goals, and how we can help you to reach them!