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Bandit CrossFit WOD–Wednesday, April 13, 2016

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: Metcon (Weight)

4×7/13 FS/BS at 94% of Monday’s weight, rest 2 minutes

Skill

3: Metcon (No Measure)

Alternating sets:

3a: 4x ME Ring Pushups (turn out at top of each rep)

3b: 4x ME Strict Pullups (maintain hollow body position)

Conditioning

4: Metcon (4 Rounds for time)

4×400 meter run (make it challenging, but not so challenging that you lose your pace)

Rest 1:1

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