Bandit CrossFit WOD–Wednesday, May 4, 2016

Janice Ferguson
July 31, 2023
Bandit CrossFit WOD–Wednesday, May 4, 2016


No Saturday class until May 14, 2016.

Bandit CrossFit – CrossFit

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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


2: 4/8 Front Squat/Back Squat (Weight)

5×4/8 @ 94% of Monday’s weight, rest 2 minutes


3: Metcon (Distance)

30-minute consistent paced row,

every 6 minutes (starting with DU) complete ME UB set of Double Unders (don’t go past 60).

If you can’t do double unders, do :30 of singles.

Score is total meters. Add DU reps in comments.


4: Metcon (No Measure)

4.1) 2 sets-4-8 Russian dips as able (stay hollow)

4.2) UB Muscle Ups 1-2-3-4-5-6-7-6-5-4-3-2-1

scale w/floor or box muscle ups

4.3) 10 situps + 10 russian twists x10 – nonstop

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