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Bandit CrossFit WOD–Tuesday, December 1, 2015

Bandit CrossFit – CrossFit

Don’t forget:
1. First yoga class with Li-Ping starts today!
2. Monthly membership is due today.

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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

Conditioning

2: Satan’s Whiskers (Time)

3 Rounds:

10 C2B Pull ups

10 Front Squats, 165/115 – no rack

10 Burpees
Please warmup arms first with plate circles, pass throughs, and hanging scapular retractions. Then, do 2-3 sets of 5-7 pullups.

Extra Work

3: Metcon (3 Rounds for time)

50 Calorie Row for time

Rest equal time

30 Calorie Row for time

Rest equal time

15 Calorie Row for time

4: Chest-To-Bar Pull-ups (3xME UB, minimal rest between)

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