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Bandit CrossFit WOD–Thursday, April 2, 2015

Main – CrossFit

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Warm-up

1: CrossOver Symmetry Iron Scap (No Measure)

2: Bandit Daily Warm up (No Measure)

Run, row, or airdyne

10 Pass Throughs

10 Rotational Dislocates (each side)

Hip Circuit
Do some of the plate circles, too.

Test

3: ME UB Kipping Pullups (AMRAP – Reps)

Spend 5-10 minutes prepping shoulders and doing some kipping practice to warm up.

Gymnastics

4: Metcon (No Measure)

1) 8 x 3 Pausing Chin-ups

Pause ( Chin-over bar 3’s each rep)

After the third rep: perform 5 scapular depressions https://www.youtube.com/watch?v=26jX_jP2AxY

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2) 10 x 3 Russian Dips

( Scale: Feet on Box/ spotter)

https://www.youtube.com/watch?v=WBtIcIGnqG8

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3) 6 x 8 Support Pulls ( Pause at hip for 2’sec )

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

Medium tension

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4) 100 Over head sit-ups http://instagram.com/p/v2Zk3avDbt/?modal=true

Break into sets as needed, load bar to something you can hit for 10 reps comfortably, use PVC if necessary.

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