Announcements
No Saturday class until May 14, 2016.
Bandit CrossFit – CrossFit
Warm-up
1: Front Squat Warmup (No Measure)
2 rounds:
10 Kneeling Glute Mobliization (each side)
10 Spiderman Lunge Hands Elevated/Rotation (each side)
Banded Front Rack Stretch :30 sec hold
10 Front Squat with BB
Strength
2: 4/8 Front Squat/Back Squat (Weight)
5×4/8 @ 94% of Monday’s weight, rest 2 minutes
Conditioning
3: Metcon (Distance)
30-minute consistent paced row,
every 6 minutes (starting with DU) complete ME UB set of Double Unders (don’t go past 60).
If you can’t do double unders, do :30 of singles.
Score is total meters. Add DU reps in comments.
Skill
4: Metcon (No Measure)
4.1) 2 sets-4-8 Russian dips as able (stay hollow)
4.2) UB Muscle Ups 1-2-3-4-5-6-7-6-5-4-3-2-1
scale w/floor or box muscle ups
4.3) 10 situps + 10 russian twists x10 – nonstop
The post Bandit CrossFit WOD–Wednesday, May 4, 2016 appeared first on Bandit CrossFit.
