Announcements
No Saturday class until May 14, 2016.
Bandit CrossFit – CrossFit
Warm-up
1: Back Squat Warmup (No Measure)
1-2 rounds
10 Kneeling Glute Mobilization
10 Overhead Lunges (single arm/opposite leg/in place)
10 Sling Shot Squats 23×1
10 Kettlebell Squat and Reach
Strength
2: Back Squat (1RM)
20 min to determine 1RM
Conditioning
3: Metcon (No Measure)
EMOM x 30 min:
0:00- 50ft Front Rack Walking Lunge (95/65)
1:00- 12/8 Cal Assault Bike (adjust accordingly—should be done by :50)
2:00- 2-3 Wall Walks
3:00- 5-7 Romanian Deadlift (95/65)
4:00- 5-7 Ring Dips
Coach may adjust time accordingly for time left in class. So, if you want to get all 30 minutes, you will have to move quickly and efficiently in starting your back squats, and then setting up for the workout.
Extra Work
4: Metcon (No Measure)
4.1) 4 sets of 6 hollow rocks + 4 candle stick rolls to standing w/both feet
4.2) 4 sets – 4 Feet together squats + 8 alt. pistols + 4 feet together squats
4.3) 4 sets (alt. starting arm) – 5-10 sec. single arm hang on bar + 50 ft. Farmers carry (heavy) + 5-10 sec. single arm hang on bar (opposite hand)
The post Bandit CrossFit WOD–Friday, April 22, 2016 appeared first on Bandit CrossFit.
