Bandit CrossFit – CrossFit
Warm-up
1: Front Squat Warmup (No Measure)
2 rounds:
10 Kneeling Glute Mobliization (each side)
10 Spiderman Lunge Hands Elevated/Rotation (each side)
Banded Front Rack Stretch :30 sec hold
10 Front Squat with BB
2: Metcon (No Measure)
Double Under Practice
Thruster Practice
Conditioning
3: Metcon (Time)
For Time:
30 Thrusters, 95/65
90 Double unders
20 Thrusters, 95/65
60 Double unders
10 Thrusters, 95/65
30 Double unders
4: Metcon (Time)
3 Rounds for time:
40 Calorie Row
4 min Rest
20 Calorie Row
2 min Rest
The post Bandit CrossFit WOD–Wednesday, January 6, 2016 appeared first on Bandit CrossFit.
