Bandit CrossFit – CrossFit
Warm-up
1: Back Squat Warmup (No Measure)
1-2 rounds
10 Kneeling Glute Mobilization
10 Overhead Lunges (single arm/opposite leg/in place)
10 Sling Shot Squats 23×1
10 Kettlebell Squat and Reach
Strength
2: High Bar Back Squat (3×10, work up, but do not fail)
Conditioning
3: Metcon (Time)
3 Rounds:
400 Meter Row
21 KBS (53/35)
12 Pull ups
Extra Work
4: Metcon (No Measure)
3 rounds NOT for time
20 GHDSU
25 Hip Extensions
The post Bandit CrossFit WOD–Tuesday, November 10, 2015 appeared first on Bandit CrossFit.
