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Bandit CrossFit WOD–Tuesday, December 8, 2015

Bandit CrossFit – CrossFit

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Warm-up

1: Deadlift Warm Up (No Measure)

1 Round:

10 Goblet Squat 23×1

10 Rear Foot Elevated Split Squat (10 each leg, choose weight)

10 Single Leg Deadlift (each leg)

:30 Samson Stretch (each side)

Recheck with 10 Goblet Squats.

Are you able to get more depth in the squat? Is the posterior chain fully firing?

Strength

2: Sumo Deadlift (2×4, work up to a heavy 4)

Conditioning

3: Metcon (Time)

3 rounds:

500m Row

12 Hang Power Cleans, 135/95

50 Double Unders

Rx+: 185/135#

The post Bandit CrossFit WOD–Tuesday, December 8, 2015 appeared first on Bandit CrossFit.

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