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Bandit CrossFit WOD–Tuesday, March 1, 2016

Bandit CrossFit – CrossFit

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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: Warm-up (No Measure)

1 Round

10 Cal Ski Erg

10 Hollow Rock (or :20s hold)

10 Arch Rock (or :20s hold)

10 Hanging Scap Depressions

10 Kipping swings

5-7 TTB

5-7 Pushups

Conditioning

3: Metcon (Time)

9 Rounds

9 Thrusters (95/65)

7 TTB

5 Pushups

Rest 60 sec every 3 rounds

Gymnastics

4: Metcon (No Measure)

For quality, not for time:

50 Hollow Rocks

3 minutes of 10 sec on/10 sec off—Arch Hold on bar Demo: (https://www.youtube.com/watch?v=TzmCH2NlkDw)

50 Hollow Rocks

Strength

5: Metcon (Weight)

7 MIN EMOM: 3 Cleans @ 80%

Extra Work

To be done on your own time.

Metcon (No Measure)

6 MIN EMOM: 5 TNG Deadlift @ 60%-70% + 3-5 Strict Chinups

The post Bandit CrossFit WOD–Tuesday, March 1, 2016 appeared first on Bandit CrossFit.

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