Bandit CrossFit – CrossFit
Warm-up
1: 5 Minute Squat Warmup (No Measure)
1) Kneeling Glute Mobilization: https://youtu.be/3O2acf8oRVA
2) Spiderman Lunge and Hip Rotation:
https://youtu.be/rh5dwl61B00
3) Kettlebell Squat and Reach: https://youtu.be/emPSClF6kHU
Strength
2: 3/6 Front Squat/Back Squat (Weight)
6 sets of 3 Front squats immediately followed by 6 back squats.
Weight should be 94% of Monday’s weight (which was 85%). If you missed Monday, do 85%.
Conditioning
3: Metcon (Calories)
25 minute assault bike:
10 sec full sprint
50 sec pedal
That means you are doing 25 rounds of 10 sec full effort and 50 seconds easy pace.
This is going to be a lot of fun.
If you want to row or ski, feel free.
Extra Work
4: Metcon (No Measure)
4.1) Accumulate 20 hollow rock + 20 candlestick roll to standing:
Demo of candlestick roll to standing: http://gymnasticswod.com/content/roll-candle-stick
4.2) 5 sets – on rings
– 10 sec. hollow hold + 2 hollow/arch swings + 2 MU + max support hold at top of MU
4.3) Accumulate 50 barbell roll outs (95# is good)
The post Bandit CrossFit WOD–Wednesday, May 11, 2016 appeared first on Bandit CrossFit.
