Bandit CrossFit – CrossFit
Warm-up
1: Metcon (No Measure)
5-10 Min AMRAP
10 KB Goblet Squats, 33×1
10 Cal Bike or Row
Strength
2: Front Squat (6×3, 80-85%, tempo 15×1)
Tempo and technique are more important than the weight!
Conditioning
3: Metcon (Time)
4 Rounds:
25/20 Calories of Rowing
100 Meter Double KB Front Rack Carry
10 Strict Handstand Push-Ups
Scale for HSPU: 10 Strict DB Press, AHAP
Rx+: Use 6/4″ deficit
Extra Work
4: Metcon (No Measure)
4.1)
12 MIN EMOM:
1st: – Isometric Hold on Pull Up Bar x 20-30 seconds
Minute 2 – 20 second box shoulder stretch
Minute 3 – Handstand Walk x 10-15 Meters
Box shoulder stretch: https://www.youtube.com/watch?v=lTtudkb81FU
4.2)
10 minutes of Assault Bike @ 60%
Followed by…
Thirty two sets of:
30 seconds of Assault Bike
Rest 30 seconds
The post Bandit CrossFit WOD–Friday, July 29, 2016 appeared first on Bandit CrossFit.
