CrossFit Journal: The Performance-Based Lifestyle Resource

WOD

Bandit CrossFit WOD–Thursday, February 25, 2016

Published by on February 25, 2016 6:00 am

Bandit CrossFit – CrossFit

View Public Whiteboard

Warm-up

1: Ido’s Scapula Mobilization Routine (No Measure)

https://www.youtube.com/watch?v=y4Wo095zPnc

2: Ido’s Squat Clinic Routine (No Measure)

https://www.youtube.com/watch?v=xPwG2hqnOx0

Conditioning

3: Sisson (AMRAP – Rounds and Reps)

20 MIN AMRAP:

15-ft rope climb, 1 ascent

5 burpees

200-meter run

Rx+: If you’ve got a 20-lb. vest or body armor, wear it.

Must complete run to count it. Run counts as 1 rep.

Read more about Justin Sisson, an American military hero, who died in service to his country: https://www.crossfit.com/workout/2016/01/31#/comments

Leave a Comment

fourteen + nine =