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WOD

Bandit CrossFit WOD–Thursday, June 25, 2015

Published by on June 25, 2015 5:00 am

Bandit CrossFit – CrossFit

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Warm-up

1: CrossOver Symmetry Iron Scap (No Measure)

2: Kettlebell Squat and Reach (No Measure)

Demo:

https://www.youtube.com/watch?v=emPSClF6kHU
3×8 each side.

Alternate your sets with the following:

3×10 OHS with PERFECT technique. Use PVC if you have to.

Test

3: 1 Min ME Pistols (AMRAP – Reps)

Must be alternating.

Must be good reps.

Gymnastics

2: Metcon (No Measure)

A.) 8 x 1-3 Strict HSPU + 3-5 Kipping HSPU

(If unable to perform Strict HSPU then scale with feet on box in pike position)

(For Kipping HSPU perform 3-5 Band resisted Push-ups)

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B.) 4 x 15 ( Weighted: 25-45lbs)

Support Shrugs:

Single bar or Parallel bars

https://instagram.com/p/w72L80vDWt/?taken-by=seancarllind

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C.) 10 EMOM of:

1st: 1 Rope Climb (+25-45lbs Weight vest, if possible) Use legs

2nd: 3-5 Ring Dips, tempo 33×1

(Split class into two groups, if needed.)

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D.) 3x 20 Hollow Rock + 20 Arch Rock

(If unable to rock, hold each pose for :20 seconds)

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