Main – CrossFit
Warm-up
Banded Ankle Flexion
Quad Foam Roll
Hamstring Floss
Strength
1: Front Squat (6×3 @ 94% of Tuesday’s weight)
1: High Bar Back Squat (6×6 @ 94% of Tuesday’s weight)
The Front Squat and HBBS are performed back-to-back in each set. Do 3 FS, rerack, then do 6 back squats without rest.
Rest 2 minutes between sets
Conditioning
Metcon (Time)
4 rounds for time:
400 meter run
20 burpees
RX+ add a weight vest (only with consult of a coach, or if your name is Mitch Kaiser.)
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