Bandit CrossFit WOD–Wednesday, July 1, 2015

Bandit CrossFit – CrossFit

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Warm-up

1: Front Rack Step Up (3×7 (each leg), rest 30 seconds)

2: Single Leg Deadlift (Kettlebell) (4×10 (each leg) tempo 50×1, rest 1 min btwn legs)

Demo/Progressions:

https://www.youtube.com/watch?v=7uA1PLNIWK8

3: Metcon (No Measure)

2-3 rounds:

4 Burpees

8 Kettlebell Swings

:20 Second Samson Stretch (Both sides)

Conditioning

4: Metcon (Time)

5 Rds for time:

20 Kettlbell Swings 53/35

20 Burpees

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