Bandit CrossFit – CrossFit
Warm-up
1: Metcon (No Measure)
5-10 Min AMRAP
10 Goblet Squat, 33×1
10 Cal Row, bike or 200 meter run
Strength
2: High Bar Back Squat (6×3, work to a heavy 3RM for today)
No tempo today. Just squat. Good technique is still the priority.
Conditioning
3: Metcon (Time)
Three rounds for time of:
Run 400 meters
15 Toes to Bar
9 Front Squats (135/95)
Rx+: 195/135#
Extra Work
4.1: Metcon (Time)
One set of:
300 Meter Double Front Rack Kettlebell Carry
Log time in results, and weight in comments.
4.2: Metcon (No Measure)
Every minute, on the minute, for 20 minutes (5 sets of each):
Minute 1 – 20 Goat Bag Swings
Minute 2 – 3 Wall Climbs
Minute 3 – 10 Alternating Reverse Lunges with Kettlebell Goblet Hold
Minute 4 – 40 seconds of Plank from Elbows
Goat Bag Swing Demo: https://www.youtube.com/watch?v=Tm7RlvlMXD8
The post Bandit CrossFit WOD–Monday, August 1, 2016 appeared first on Bandit CrossFit.
