Bandit CrossFit WOD–Wednesday, June 10, 2015

Bandit CrossFit – CrossFit

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Warm-up

1: Kettlebell Squat and Reach (No Measure)

Demo:

https://www.youtube.com/watch?v=emPSClF6kHU
2×10 each side

2: Spiderman Lunge & Hip Rotation (No Measure)

Demo:

https://www.youtube.com/watch?v=rh5dwl61B00
2×10

Strength

3: Metcon (Weight)

10 MIN EMOM

1st: 2 Front Squats @ 70%

2nd: 2 Box Jumps 30/24″ (step down)

Practice good box jump technique.

Conditioning

4: Metcon (No Measure)

10 MIN EMOM

10 Burpees every minute on the minute

Immediately after, run one mile.

Stay consistent with the burpee times. If 10 seems like a lot of hold, then scale yourself back to 5 or 7. It should only take about 20 seconds to do the burpees every round.

5: 1-Mile Run (Time)

Max Effort 1-Mile Run

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