Bandit CrossFit WOD–Wednesday, May 25, 2016

Bandit CrossFit – CrossFit

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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

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