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Bandit CrossFit WOD–Monday, May 23, 2016

Bandit CrossFit – CrossFit

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Warm-up

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

Strength

2: 2/4 Front Squat/Back Squat (6x 2/4 @ 95% of 1RM Front Squat)

Do 2 Front Squats followed by 4 Back Squats

Conditioning

3: Metcon (No Measure)

EMOM x 21 min:

0:00- 10 Wall Balls (20/14)

1:00- 6-8 TTB

2:00- 8 Alt DB Snatch

If time allows, do up to 30 minutes.

Rx+–

30 MIN

15 Wallballs

12 TTB

8 Alt KB Snatch (53/35)

Extra Work

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