Bandit CrossFit – CrossFit
Warm-up
1: Metcon (No Measure)
Shoulder band stretch series.
2 rounds:
10 Bottoms Up KB press
10 Bent over kb rows
10 Hanging Scap Raises
Strength
2: Metcon (No Measure)
Four sets of:
DB Push Press x 3-5 reps
Rest 90 seconds
Supinated-Grip Pull-Ups x 3-5 reps @ 2110 (add weight if easy for you)
Rest 90 seconds
Go heavy on push press
Conditioning
3: Metcon (Time)
For time:
10 Wall Ball Shots (20/14 lbs)
1 Ring Dip
9 Wall Ball Shots
2 Ring Dips
8 Wall Ball Shots
3 Ring Dips
…
1 Wall Ball Shot
10 Ring Dips
Extra Work
4: Metcon (No Measure)
Five sets of:
GHD Situps x 8-10 reps
Rest 45 seconds
Isometric Hold – Chin Over the Bar x 15-30 seconds
(weighted so that 20-30 seconds is a challenge)
Rest 45 seconds
Russian Step-Ups x 10 reps each leg
Rest 45 seconds
The post Bandit CrossFit WOD–Monday, October 31, 2016 appeared first on Bandit CrossFit.
