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Bandit CrossFit WOD–Friday, June 20, 2014

Main – CrossFit

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Warm-up

1: Crossover Symmetry (No Measure)

https://www.crossoversymmetry.com/what_is_crossover.php

2: Metcon (No Measure)

3-4 sets not for time:

3 Wall Walks + ME HS Walk off the wall up to 60 ft

Seperate Handstand Walks from Wall Walks if needed.

Also, if handstand walks are nonexistent, do ME shoulder taps. If shoulder taps are nonexistent, do handstand holds.

If wall walks and handstand holds are nonexistent, do handstand pike holds on boxes.

3: Metcon (No Measure)

3 rounds for quality

15 perfect wall squats
10 perfect pushups
5 perfect strict pullups

Do whatever it takes to put your body in perfect position to achieve maximum efficiency. If that means getting a bench sling shot and going from your knees on your pushups to keep your elbows in and maintaining perfect hollow body, so be it.

Conditioning

4: Metcon (Time)

5 Rounds:
50m sled pull (75/50)
6 Burpees AFAP
Rest 2:1

Log total time.

The post Bandit CrossFit WOD–Friday, June 20, 2014 appeared first on Bandit CrossFit.

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