Bandit CrossFit – CrossFit
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
The post Bandit CrossFit WOD–Wednesday, June 10, 2015 appeared first on Bandit CrossFit.
