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: Box Squat (3×3)
Demo: https://www.youtube.com/watch?v=k5BJbiguxOc
(Wendler 3’s) – start with a warm-up for 3 sets:
40% x5,
50% x5
60% x3
70% of 90% 1RM x 3 reps
80% of 90% 1RM x 3 reps
90% of 90% 1RM x 3+ reps (As many reps as possible, MUST be more than 3)
Conditioning
3: Metcon (Time)
4 Rounds:
12 HSPU
50ft OH Lunge (45/25)
12 C2B Pullups
If you cannot do HSPU, sub is strict DB press.
The post Bandit CrossFit WOD–Wednesday, September 2, 2015 appeared first on Bandit CrossFit.
