Bandit CrossFit WOD–Wednesday, August 19, 2015

Bandit CrossFit – CrossFit

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Warm-up

1: 5 Minute Squat Warmup (No Measure)

1) Kneeling Glute Mobilization: https://youtu.be/3O2acf8oRVA

2) Spiderman Lunge and Hip Rotation:

https://youtu.be/rh5dwl61B00

3) Kettlebell Squat and Reach: https://youtu.be/emPSClF6kHU

2: Metcon (Weight)

12 MIN EMOM:

1st: 5-7 Ring Pushups

2nd: 10 Kettlebell Swings (heavy)

Conditioning

3: Metcon (3 Rounds for reps)

3 rounds:

With four minutes on the clock, complete 400 meter run and upon return, do max effort wall balls at 20/14#.

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