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Bandit CrossFit WOD–Friday, December 4, 2015

Bandit CrossFit – CrossFit

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Warm-up

1: Back Squat Warmup (No Measure)

1-2 rounds

10 Kneeling Glute Mobilization

10 Overhead Lunges (single arm/opposite leg/in place)

10 Sling Shot Squats 23×1

10 Kettlebell Squat and Reach

Weightlifting

2: High Bar Back Squat (1 RM HBBS)

Gymnastics

Choose one of the following: ME UB Pullups or ME UB Muscle Ups.

Scale muscle up with transitions, scale pullups with ring rows, or box/barbell strict pullups. Note scaling method in comments.

But, first, please do the following warmup:

10 Plate Circles

10 Pushups

10 Ring Rows

10 Hanging Scap Depressions

10 Kipping Hollow/Arch Rocks on bar/rings

3-5 Strict Pullups on bar or rings

Repeat if necessary.

Then, do 2-3 warmup/practice attempts, but do not go all out, just do a couple reps to warm up and go through the motion. Rest as needed.

2.1: ME UB Kipping Pullups (AMRAP – Reps)

2.1: ME UB Kipping Muscle Ups (AMRAP – Reps)

Do as many UB muscle ups as possible.

Test

3: 500m Row (Time)

Max Effort 500m Row
Don’t do this cold. Do a couple 250 meter rows, starting at easy pace for first 50-100, and sprinting all out from 175-250m.

Conditioning

4: Metcon (Time)

5 RFT:

7 unbroken TTB

14 unbroken Wall Balls (30/20)

21 unbroken Double unders

Rest :30 between rounds

Score is time. Do not count rest in time.

Scale double unders to singles if you can’t do these DU UB. Today’s purpose is for fast and consistent cardio work.

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