Bandit CrossFit WOD–Wednesday, July 16, 2014

Main – CrossFit

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Warm-up

1: Crossover Symmetry (No Measure)

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

2a: Glute-Ham Raises (3×10)

2b: Metcon (No Measure)

Hollow Arch Rocks (or hold for 1 minute)

3 x 20

Strength

3: Metcon (No Measure)

Front Squat Technique Review

3×8 with bar only

3.1: Front Squat (1×10 @ 50%)

3.2: Front Squat (1×10 @ 55%)

Conditioning

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