Bandit CrossFit WOD–Thursday, September 10, 2015

Bandit CrossFit – CrossFit

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Warm-up

1: 5 Minute Squat Warmup (No Measure)

1) Kneeling Glute Mobilization: https://youtu.be/3O2acf8oRVA

2) Spiderman Lunge and Hip Rotation:

https://youtu.be/rh5dwl61B00

3) Kettlebell Squat and Reach: https://youtu.be/emPSClF6kHU

Conditioning

2: Metcon (No Measure)

35 MIN EMOM:

1 Rope Climb + AirBike/Ski Erg/Row

5-7 GHD Situps + Airbike/Ski Erg/Row

1 Monkey Bar Pass (down and back, if possible) + Airbike/Ski Erg/Row

5-7 Box Jump overs + Airbike/Ski Erg/Row

2 Wall Walks (with pushup)+ AirBike/Ski Erg/Row

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