Bandit CrossFit – CrossFit
Warm-up
Start Warmups as soon as you get here. We must be set up for workout and started by 15-minute mark.
1: Ido’s Squat Clinic Routine (No Measure)
https://www.youtube.com/watch?v=xPwG2hqnOx0
2: Crossover Symmetry (No Measure)
https://www.crossoversymmetry.com/what_is_crossover.php
Conditioning
3: Metcon (No Measure)
10 min @ 70% effort
5 Tire Flips
100ft Farmer’s Carry
50ft HS Walk (or :45 hold)
20 Goat Bag Swings
rest 5min
10 min @ 70%
100ft Bear Crawl
30 Alternating Sledge Hammer to Tire
50ft Sand Bag on L Shoulder Lunge
50ft Sand Bag on R Shoulder Lunge
rest 5 min
10 min @ 70%
6 Stone to Shoulder Alternating
50ft Crab Crawl
10 Bottoms Up KB Press
50 Cal Row
The post Bandit CrossFit WOD–Thursday, August 25, 2016 appeared first on Bandit CrossFit.
