Bandit CrossFit WOD–Tuesday, February 23, 2016

Bandit CrossFit – CrossFit

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1: Metcon (No Measure)

2-3 Minute Ski Erg

2-3 Minute Bike

2: 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?


3: Metcon (Time)

For time:

50 Calorie Row

40 Deads, 135/95

30 Box Jumps, 24/20

20 Front Squats, 135/95 (no rack)

4: Metcon (Time)

3 Rounds of:

15 Wall Balls, 20/14

50 Double Unders

15 Wall Balls, 20/14

2 minutes rest between rounds

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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!