Announcements
No Saturday class until May 14, 2016.
Bandit CrossFit – CrossFit
Warm-up
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: Metcon (Weight)
3×8 @ 70% of 1RM Back Squat, 2 min rest
Conditioning
3: Metcon (No Measure)
EMOM x 20 min
1st: 5 Hang Power Clean (135/95)
2nd: 10 TTB
3rd: 7 Deadlift (135/95)
4th: 2-4 Wall Walks
Extra Work
4: Metcon (No Measure)
4.1) 50 GHD Situps (try for ME set in first set—only if advanced, if back hurts, do not continue.
4.2) 4×4 Candlestick levers
The post Bandit CrossFit WOD–Friday, May 6, 2016 appeared first on Bandit CrossFit.
