Bandit CrossFit WOD–Tuesday, September 22, 2015

Bandit CrossFit – CrossFit

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Warm-up

1: Squatting Quad Clean Warm up (No Measure)

Conditioning

2: Metcon (Time)

5 rounds for time:

5 Clean 135/95#

10 Burpees

200 m run

Cool Down/Stretching

3: Metcon (No Measure)

2 minutes (each leg) couch stretch

2 minutes (each leg) hamstring stretch

1 minutes (each side) twisted cross stretch

Couch Stretch: https://www.youtube.com/watch?v=-o0KNU4WAG0

Hamstring Stretch: (first one) https://www.youtube.com/watch?v=RsT6iq1ZqOU

Twisted Cross Stretch: (start at 2:30) https://www.youtube.com/watch?v=v7QJNyuiZIc

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