Bandit CrossFit – CrossFit
Don’t forget:
1. First yoga class with Li-Ping starts today!
2. Monthly membership is due today.
Warm-up
1: Front Squat Warmup (No Measure)
2 rounds:
10 Kneeling Glute Mobliization (each side)
10 Spiderman Lunge Hands Elevated/Rotation (each side)
Banded Front Rack Stretch :30 sec hold
10 Front Squat with BB
Conditioning
2: Satan’s Whiskers (Time)
3 Rounds:
10 C2B Pull ups
10 Front Squats, 165/115 – no rack
10 Burpees
Please warmup arms first with plate circles, pass throughs, and hanging scapular retractions. Then, do 2-3 sets of 5-7 pullups.
Extra Work
3: Metcon (3 Rounds for time)
50 Calorie Row for time
Rest equal time
30 Calorie Row for time
Rest equal time
15 Calorie Row for time
4: Chest-To-Bar Pull-ups (3xME UB, minimal rest between)
The post Bandit CrossFit WOD–Tuesday, December 1, 2015 appeared first on Bandit CrossFit.
