Bandit CrossFit – CrossFit
Warm-up
1: Metcon (No Measure)
Four sets of:
Front-Foot Elevated Split Squat x 6-8 reps each leg
Rest 60 seconds
Ring Push-Ups x 8-10 reps
Rest 60 seconds
Strength
2: Metcon (Weight)
Every two minutes, for 16 minutes (4 sets of each):
Min 2, 6, 10, 14 – Alternating Reverse Lunges with Kettlebells x 20 reps
Min 4, 8, 12, 16 – Strict Shoulder Press with Kettlebells or Dumbbells x 10 reps
(Rotate back and forth between the two movements.)
Conditioning
3: Metcon (AMRAP – Reps)
Four sets for max reps against a 3-minute running clock of:
Run 400 Meters
Max Reps Dumbbell Man-Makers (45/25 lbs)
Rest 2 minutes
Notes:
If the 400 takes you longer than 1:45, then scale the distance.
Score is the total reps of manmakers.
Rx+: 55/35# DB
Extra Work
4: Metcon (No Measure)
Every minute, on the minute, for 12 minutes:
Minute 1 – Barbell Roll Outs x 8-10 reps
Minute 2 – Hollow Body Hold x 30 seconds
Minute 3 – Roll to Pistol x 12 reps
The post Bandit CrossFit WOD– Wednesday, June 15, 2016 appeared first on Bandit CrossFit.
