Bandit CrossFit WOD–Wednesday, July 23, 2014

Main – CrossFit

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1: Crossover Symmetry (No Measure)

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

2: Thoracic Stretches (No Measure)

3: Metcon (No Measure)

3a. GH Raise, 3×10
3b. L sit hold, 3x :45 seconds, use rings, dip horn, paralletes or boxes

Strength

4: Front Squat (Work to a heavy triple. Not a maximal set.)

Conditioning

5: Metcon (Time)

5 Rounds
300m row
15 TTB
2 Rope Climbs
Rest 1:1

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