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Bandit CrossFit WOD–Wednesday, September 2, 2015

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

Strength

2: Box Squat (3×3)

Demo: https://www.youtube.com/watch?v=k5BJbiguxOc
(Wendler 3’s) – start with a warm-up for 3 sets:

40% x5,

50% x5

60% x3

70% of 90% 1RM x 3 reps

80% of 90% 1RM x 3 reps

90% of 90% 1RM x 3+ reps (As many reps as possible, MUST be more than 3)

Conditioning

3: Metcon (Time)

4 Rounds:

12 HSPU

50ft OH Lunge (45/25)

12 C2B Pullups

If you cannot do HSPU, sub is strict DB press.

The post Bandit CrossFit WOD–Wednesday, September 2, 2015 appeared first on Bandit CrossFit.

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