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Bandit CrossFit WOD–Wednesday, March 16, 2016

Bandit CrossFit – CrossFit

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Warm-up

1: 5 Minute Squat Warmup (No Measure)

1) Kneeling Glute Mobilization: https://youtu.be/3O2acf8oRVA

2) Spiderman Lunge and Hip Rotation:

https://youtu.be/rh5dwl61B00

3) Kettlebell Squat and Reach: https://youtu.be/emPSClF6kHU
Must be done with this in the first five minutes of class.

2: Metcon (No Measure)

400 meter run

2-3 minutes double under practice

Conditioning

3: Metcon (Time)

3 Rounds:

800m run

50 DU

20 Burpees

Strength

4: Close Grip Bench Press (3×3, 60 sec rest)

Work up to 85%, then do 3×3 with a 60 second rest.

Extra Work

5: Shoot Throughs (1×40)

Demo: https://www.youtube.com/watch?v=5ndtEnITur4

Not for time.

Accumulate 40. We only have one set of parallettes, so if you have to share with a group, do them in sets of 3-5 and then rotate through in a line.

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