Bandit CrossFit – CrossFit
Warm-up
1: Metcon (No Measure)
2-3 Minute Ski Erg
2-3 Minute Bike
2: Deadlift Warm Up (No Measure)
1 Round:
10 Goblet Squat 23×1
10 Rear Foot Elevated Split Squat (10 each leg, choose weight)
10 Single Leg Deadlift (each leg)
:30 Samson Stretch (each side)
Recheck with 10 Goblet Squats.
Are you able to get more depth in the squat? Is the posterior chain fully firing?
Conditioning
3: Metcon (Time)
For time:
50 Calorie Row
40 Deads, 135/95
30 Box Jumps, 24/20
20 Front Squats, 135/95 (no rack)
4: Metcon (Time)
3 Rounds of:
15 Wall Balls, 20/14
50 Double Unders
15 Wall Balls, 20/14
2 minutes rest between rounds
The post Bandit CrossFit WOD–Tuesday, February 23, 2016 appeared first on Bandit CrossFit.
