One Arm Bandit

Individual Warm-up:

Complete prior to class.

Group Warm-up:

The CrossFit Warm-up
3 rounds of 10-15 reps of:  
  1. Samson Stretch (15-30 seconds)
  2. Overhead Squat with PVC  
  3. Sit-ups  
  4. Back-extensions  
  5. Pull-ups  
  6. Dips

Announcements/MOB:

  • Regionals are May 9-11 in Jacksonville!
  • Roll out: Shoulders & Upper Back

Lift:

Back Squat
2x3 @ 70% of 1RM
1x3 & 75% of 1RM
5x3 @ 85% of 1RM

Skills & Technique: (Click below for links to more info)

Wod:

One Arm Bandit
 
5 Kettlebell Swings Right Arm 24/16 kg
5 Kettlebell Overhead Squats Left Arm 24/16 kg
5 Kettlebell Swings Left Arm 24/16 kg
5 Kettlebell Overhead Squats Right Arm 24/16 kg
 
5 Rounds for time.
Time Limit: 10 Minutes