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Bandit CrossFit WOD–Tuesday, November 10, 2015

Bandit CrossFit – CrossFit

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Warm-up

1: Back Squat Warmup (No Measure)

1-2 rounds

10 Kneeling Glute Mobilization

10 Overhead Lunges (single arm/opposite leg/in place)

10 Sling Shot Squats 23×1

10 Kettlebell Squat and Reach

Strength

2: High Bar Back Squat (3×10, work up, but do not fail)

Conditioning

3: Metcon (Time)

3 Rounds:

400 Meter Row

21 KBS (53/35)

12 Pull ups

Extra Work

4: Metcon (No Measure)

3 rounds NOT for time

20 GHDSU

25 Hip Extensions

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