HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Bandit CrossFit WOD–Thursday, April 23, 2015

Bandit CrossFit – CrossFit

View Public Whiteboard

Warm-up

1: CrossOver Symmetry Iron Scap (No Measure)

Test

2: AMRAP Air Squats–1 Minute (AMRAP – Reps)

Do as many air squats as possible in one minute.

Don’t count bro reps. All reps must be below parallel in bottom and fully locked out hips at the top.

In other words, pursue quality over quantity.

Gymnastics

Metcon (No Measure)

1) 8 x 3 Box Muscle-ups

https://instagram.com/p/ysyzuXvDRP/?modal=true

——————————

2) 8 x 2 Rope Climbs with Legs

(wearing a vest 15-45lbs)

Rest 0:45 seconds each set

—————————–

3) 3 x 20 Overhead barbell Sit-ups ( add weight if possible)

http://instagram.com/p/v2Zk3avDbt/?modal=true

—————————–

4) 5 x

0:15’s Hollow Hold

0:15’s Arch Hold

15 tuck Crunch

The post Bandit CrossFit WOD–Thursday, April 23, 2015 appeared first on Bandit CrossFit.

fill out the form below to get started!

In this meeting, which will take less than 30 minutes, we want to learn all about you, your health and fitness goals, and how we can help you to reach them!