Bandit CrossFit – CrossFit
Warm-up
1: Metcon (No Measure)
5-10 Min AMRAP:
10 Cal Bike, Ski, Row
10 Double Kettlebell Front Rack Squats, Tempo 33×1
Strength
2: 2/4 Front Squat/Back Squat (6×2/4 @ 94% of Monday (Monday was 95% of 1rm))
Do 2 Front Squats followed by 4 Back Squats
Conditioning
3: Metcon (Calories)
Assault Bike Pyramid:
30 sec sprint
3 minute easy ride
20 sec sprint
2 minute easy ride
10 sec sprint
1 minute easy ride
10 sec sprint
2 minute easy ride
20 sec sprint
3 minute easy ride
30 sec sprint
If not enough ABikes, then you can choose row or ski.
Extra Work
4: Metcon (No Measure)
4.1) On Rings for consistency – 16-18 min. Alt. EMOM
1st Min- 4 hollow rocks + 2 candlestick rolls
2nd Min – 3 MU
Do transitions if you cannot do muscle ups.
4.2)
-Max L-sit on parellete right into…
-40 shoot throughs for time right into
-Max L-sit
Shoot throughs: https://www.youtube.com/watch?v=0CkCRZ8ZZcw
The post Bandit CrossFit WOD–Wednesday, May 25, 2016 appeared first on Bandit CrossFit.
