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: Paused Front Squat (15 Min to find 1RM (2 sec pause in bottom))
2.2: Paused Front Squat (E2MOM 14 minutes, 2 FS @ 85-90% 1RM FS)
Every 2 minutes, for 14 minutes (7 sets) of:
Pause Front Squat x 2 reps @ 85-90% of 1-RM Pause Front Squat
(2 second pause)
Conditioning
3: Metcon (Time)
For time:
Row 30 Calories
30 T2B
30 Wall Ball Shots
Bike 30 Calories
30 Dumbbell Push Press
150 Double Unders
20 Min Time Cap
The post Bandit CrossFit WOD–Friday, September 16, 2016 appeared first on Bandit CrossFit.
