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Bandit CrossFit WOD–Wednesday, April 27, 2016

Announcements

No Saturday class until May 14, 2016.

Bandit CrossFit – CrossFit

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Warm-up

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

Strength

2: 4/8 Front Squat/Back Squat (Weight)


5×4/[email protected] 94% of Monday’s Front Squat, rest 2 minutes

Conditioning

3: Metcon (Time)

50 meter sled pull 90#/45#

9 Burpee Box Jump (24/20)

50 meter sled pull 90#/45#

6 Burpee Box Jump (24/20)

50 meter sled pull 90#/45#

3 Burpee Box Jump (24/20)

50 meter sled pull 90#/45#

6 Burpee Box Jump (24/20)

50 meter sled pull 90#/45#

9 Burpee Box Jump (24/20)

Extra Work

4: Metcon (No Measure)

4.1) 5 sets of -5 sec. hollow hold + 5 sec. arch hold + 5 sec. hollow hold + 5 sec. arch hold + 5 hollow/arch kips

4.2) 5 sets for quality

3-5 Russian Dips + 3-5 Shoulder Shrugs

4.3) 4 min. Tabata – L-sit hold on parelletes

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