Bandit CrossFit – CrossFit
Warm-up
1: Jeeps and Tanks (No Measure)
Beep, Beep, I’m a Jeep.
Clank, Clank, I’m a Tank.
You can thank Cadre Heath for this “game.”
2: Split Foot Squat (Rear Foot Elevated) w/DB (4×6 each leg, 3030, rest 60s btwn legs)
https://www.youtube.com/watch?v=KWUBs_ybVX8
2a: GHD Hip Extensions (3×15, 4022, rest 30 seconds (add wt. if possible))
2b: hollow rocks (3×20, rest 60 seconds)
Conditioning
4: Metcon (Calories)
In teams of two, complete 20 minute AMRAP:
Assault Bike for Calories
Break up as needed. You are racing to get as many calories as possible for your team. Go hard, with purpose and intensity, every time you get a turn.
The post Monday, July 13, 2015 appeared first on Bandit CrossFit.
