Bandit CrossFit WOD–Wednesday, May 11, 2016

Bandit CrossFit – CrossFit

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1: 5 Minute Squat Warmup (No Measure)

1) Kneeling Glute Mobilization:

2) Spiderman Lunge and Hip Rotation:

3) Kettlebell Squat and Reach:


2: 3/6 Front Squat/Back Squat (Weight)

6 sets of 3 Front squats immediately followed by 6 back squats.
Weight should be 94% of Monday’s weight (which was 85%). If you missed Monday, do 85%.


3: Metcon (Calories)

25 minute assault bike:

10 sec full sprint

50 sec pedal

That means you are doing 25 rounds of 10 sec full effort and 50 seconds easy pace.

This is going to be a lot of fun.

If you want to row or ski, feel free.

Extra Work

4: Metcon (No Measure)

4.1) Accumulate 20 hollow rock + 20 candlestick roll to standing:

Demo of candlestick roll to standing:

4.2) 5 sets – on rings

– 10 sec. hollow hold + 2 hollow/arch swings + 2 MU + max support hold at top of MU

4.3) Accumulate 50 barbell roll outs (95# is good)

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In this meeting, which will take less than 30 minutes, we want to learn all about you, your health and fitness goals, and how we can help you to reach them!