Bandit CrossFit – CrossFit
Warm-up
1: Metcon (No Measure)
2 rounds, nice and easy
10 cal AB
10 Squats
10 KB Swings
Strength
2: Box Squat (1×5+ @ 85% of 90% 1RM)
Demo: https://www.youtube.com/watch?v=k5BJbiguxOc
start with a warm-up for 3 sets
40% x5,
50% x5,
60% x3
then working sets
65% of 90% 1RM x 5 reps
75% of 90% 1RM x 5 reps
85% of 90% 1RM x 5+ reps
(As many reps as possible, MUST be more than 5)
Conditioning
3: Metcon (Time)
4 Rounds:
400 meter run
25 Wall Ball (20/14)
20 Abmat Situps
15 Burpees
The post Bandit CrossFit WOD–Friday, August 28, 2015 appeared first on Bandit CrossFit.
