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Bandit CrossFit WOD–Wednesday, January 6, 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

2: Metcon (No Measure)

Double Under Practice

Thruster Practice

Conditioning

3: Metcon (Time)

For Time:

30 Thrusters, 95/65

90 Double unders

20 Thrusters, 95/65

60 Double unders

10 Thrusters, 95/65

30 Double unders

4: Metcon (Time)

3 Rounds for time:

40 Calorie Row

4 min Rest

20 Calorie Row

2 min Rest

The post Bandit CrossFit WOD–Wednesday, January 6, 2016 appeared first on Bandit CrossFit.

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