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Bandit CrossFit WOD–Wednesday, July 8, 2015

Bandit CrossFit – CrossFit

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Warm-up

1: Front Rack Step Up (3×5 per leg, rest 30 seconds)

Do not alternate legs. Do all five on one side and then all five on the other.

2: Single Leg Deadlift (Kettlebell) (4×6-8 each leg, tempo 50×1,rest 1 min btwn legs)

Demo/Progressions:

https://www.youtube.com/watch?v=7uA1PLNIWK8

3: Weighted Pistols (3×8, each leg, 33×1, RAN between legs)

Conditioning

4: Metcon (Time)

w/ a partner: *each person completes

5 rds:

200m Run

300m Row (250 m for women)

One partner works at a time through both runs and rows. While Partner One is working, partner 2 is resting. And vice versa.

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