Announcements
No Saturday class until May 14, 2016.
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: 4/8 Front Squat/Back Squat (Weight)
5×4/8@ 94% of Monday’s Front Squat, rest 2 minutes
Conditioning
3: Metcon (Time)
50 meter sled pull 90#/45#
9 Burpee Box Jump (24/20)
50 meter sled pull 90#/45#
6 Burpee Box Jump (24/20)
50 meter sled pull 90#/45#
3 Burpee Box Jump (24/20)
50 meter sled pull 90#/45#
6 Burpee Box Jump (24/20)
50 meter sled pull 90#/45#
9 Burpee Box Jump (24/20)
Extra Work
4: Metcon (No Measure)
4.1) 5 sets of -5 sec. hollow hold + 5 sec. arch hold + 5 sec. hollow hold + 5 sec. arch hold + 5 hollow/arch kips
4.2) 5 sets for quality
3-5 Russian Dips + 3-5 Shoulder Shrugs
4.3) 4 min. Tabata – L-sit hold on parelletes
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