Bandit CrossFit WOD–Wednesday, August 13, 2014

Main – CrossFit

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1: Crossover Symmetry (No Measure)

https://www.crossoversymmetry.com/what_is_crossover.php

2a: Front Rack Stretch with Band (No Measure)

3x Hold for up to :30 seconds

2b: Glute-Ham Raises (3x 10, add weight if possible, tempo 32×1)

Strength

3.1: Front Squat (1×10 @ 50%)

3.2: Front Squat (1×6@ 65%)

3.3: Front Squat (1×6 @ 75%)

3.4: Front Squat (1×4 @ 85%)

Conditioning

4: Metcon (Time)

10-1 C2B pullups
1-10 Burpees

First round: 10 C2B pullups, 1 Burpee
Second round: 9 C2B pullups, 2 Burpees
Third Round: 8 C2B pullups, 3 Burpees

And so on until

Final Round: 1 C2B pullup, 10 Burpees.

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