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Bandit CrossFit WOD–Wednesday, June 24, 2015

Bandit CrossFit – CrossFit

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Warm-up

1: Bandit Daily Warm up (No Measure)

Run, row, or airdyne

10 Pass Throughs

10 Rotational Dislocates (each side)

Hip Circuit

2: Front Rack Step Up (3×8 (each leg), rest 30 seconds)

3: Single Leg Deadlift (Kettlebell) (3×10 each leg, rest 30 seconds)

Demo/Progressions:

https://www.youtube.com/watch?v=7uA1PLNIWK8
Use one kettlebell on the load-bearing side.

Conditioning

If the class is large, half of the class will start the ski erg and the other half can run.

There is no scheduled rest. When you finish one part, move to the other. Log your time for each round.

4: Metcon (6 Rounds for time)

Part 1:

3 sets at high effort:

Ski Erg 300m

6-8 Pull Ups

rest 2 min b/w sets

then

Part 2:

3 sets @ high effort

Run 400m

12-15 Abmat Situps

rest 2 min b/w sets

5: Metcon (10 Rounds for time)

Level 4:

5 sets @ high effort

Ski Erg 400m

6-8 CTB Pull Ups

rest 2 min b/w sets

-then-

5 sets @ high effort

Run 400m

12-15 Unbroken Toes to Bar

rest 2 min b/w sets

If you did Toes to Bar yesterday, do 8 GHD situps.

The post Bandit CrossFit WOD–Wednesday, June 24, 2015 appeared first on Bandit CrossFit.

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