Bandit CrossFit – CrossFit
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#.
The post Bandit CrossFit WOD–Wednesday, August 19, 2015 appeared first on Bandit CrossFit.
