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Bandit CrossFit WOD– Wednesday, June 15, 2016

Bandit CrossFit – CrossFit

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Warm-up

1: Metcon (No Measure)

Four sets of:

Front-Foot Elevated Split Squat x 6-8 reps each leg

Rest 60 seconds

Ring Push-Ups x 8-10 reps

Rest 60 seconds

Strength

2: Metcon (Weight)

Every two minutes, for 16 minutes (4 sets of each):

Min 2, 6, 10, 14 – Alternating Reverse Lunges with Kettlebells x 20 reps

Min 4, 8, 12, 16 – Strict Shoulder Press with Kettlebells or Dumbbells x 10 reps

(Rotate back and forth between the two movements.)

Conditioning

3: Metcon (AMRAP – Reps)

Four sets for max reps against a 3-minute running clock of:

Run 400 Meters

Max Reps Dumbbell Man-Makers (45/25 lbs)

Rest 2 minutes

Notes:

If the 400 takes you longer than 1:45, then scale the distance.

Score is the total reps of manmakers.

Rx+: 55/35# DB

Extra Work

4: Metcon (No Measure)

Every minute, on the minute, for 12 minutes:

Minute 1 – Barbell Roll Outs x 8-10 reps

Minute 2 – Hollow Body Hold x 30 seconds

Minute 3 – Roll to Pistol x 12 reps

The post Bandit CrossFit WOD– Wednesday, June 15, 2016 appeared first on Bandit CrossFit.

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