Bandit CrossFit – CrossFit
Warm-up
1: Front Rack Step Up (3×5 per leg, rest 30 seconds)
Do not alternate legs. Do all five on one side and then all five on the other.
2: Single Leg Deadlift (Kettlebell) (4×6-8 each leg, tempo 50×1,rest 1 min btwn legs)
Demo/Progressions:
https://www.youtube.com/watch?v=7uA1PLNIWK8
3: Weighted Pistols (3×8, each leg, 33×1, RAN between legs)
Conditioning
4: Metcon (Time)
w/ a partner: *each person completes
5 rds:
200m Run
300m Row (250 m for women)
One partner works at a time through both runs and rows. While Partner One is working, partner 2 is resting. And vice versa.
The post Bandit CrossFit WOD–Wednesday, July 8, 2015 appeared first on Bandit CrossFit.
