HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Bandit CrossFit WOD–Wednesday, August 19, 2015

Bandit CrossFit – CrossFit

View Public Whiteboard

Warm-up

1: 5 Minute Squat Warmup (No Measure)

1) Kneeling Glute Mobilization: https://youtu.be/3O2acf8oRVA

2) Spiderman Lunge and Hip Rotation:

https://youtu.be/rh5dwl61B00

3) Kettlebell Squat and Reach: https://youtu.be/emPSClF6kHU

2: Metcon (Weight)

12 MIN EMOM:

1st: 5-7 Ring Pushups

2nd: 10 Kettlebell Swings (heavy)

Conditioning

3: Metcon (3 Rounds for reps)

3 rounds:

With four minutes on the clock, complete 400 meter run and upon return, do max effort wall balls at 20/14#.

The post Bandit CrossFit WOD–Wednesday, August 19, 2015 appeared first on Bandit CrossFit.

fill out the form below to get started!

Take the first step towards getting the results you want!