Bandit CrossFit WOD–July 22, 2015

Bandit CrossFit – CrossFit

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Warm-up

1: Russian Step Ups (3×10 each leg, do not alternate, 1 min rest)

Demo: https://youtu.be/paGUT49Rvlo

2: Single Leg Deadlift (Kettlebell) (3×8/leg, tempo 50×1, rest 1 min b/w legs)

Demo/Progressions:

https://www.youtube.com/watch?v=7uA1PLNIWK8

3: Metcon (No Measure)

Spend 5-10 minutes setting up your barbell, toes to bar, and wallball.

Then for quality, do two rounds:

5 STO

5 TTB

5 Wallball

Conditioning

4: Metcon (Time)

5 rounds for time:

6 STO (115/75)

7 TTB

8 Wall Ball (30/20 to 10 ft target)

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