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Bandit CrossFit WOD–Wednesday, September 23, 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 (15 minutes to find 1RM)

Demo: https://www.youtube.com/watch?v=k5BJbiguxOc

Conditioning

3: Metcon (AMRAP – Rounds and Reps)

Teams of 2:

20 MIN AMRAP:

40 cal row

40 wall ball

40 KB swings 53/35

40 cal assault bike

Only one person working at a time. Get as much work done as possible in 20 minutes!

Log your total rounds and reps in the score, and who you partnered with in the comments.

The post Bandit CrossFit WOD–Wednesday, September 23, 2015 appeared first on Bandit CrossFit.

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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!