Cross Country Strength Work–June 9, 2015

Bandit CrossFit – Cross Country

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Warm-up

1: Split Foot Squat (Rear Foot Elevated) w/DB (3×10, each leg, tempo 3030, 60 sec rest)

https://www.youtube.com/watch?v=KWUBs_ybVX8

Conditioning

2: Metcon (Time)

4 rounds for time

400 meter run

12 squats

9 pushups

7 pullups

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