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Bandit CrossFit WOD–Wednesday, December 16, 2015

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: Front Squat (Work to 3RM for the day)

Conditioning

3: Metcon (Weight)

12 MIN EMOM:

Min 1: 7 Front Squats, 205/135 – no rack

Min 2: 70 Double Unders

Min 3: 7-10 Strict C2B Pull ups

Scale weight and pullups as needed.

Stop double unders, no matter where you are, at :45, unless you are someone who is VERY proficient at them.

Log weight for front squats as score.

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