Bandit CrossFit WOD–Wednesday, September 23, 2015

Bandit CrossFit – CrossFit

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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 (15 minutes to find 1RM)

Demo: https://www.youtube.com/watch?v=k5BJbiguxOc

Conditioning

3: Metcon (AMRAP – Rounds and Reps)

Teams of 2:

20 MIN AMRAP:

40 cal row

40 wall ball

40 KB swings 53/35

40 cal assault bike

Only one person working at a time. Get as much work done as possible in 20 minutes!

Log your total rounds and reps in the score, and who you partnered with in the comments.

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