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Bandit CrossFit WOD–Thursday, April 28, 2016

Announcements

No Saturday class until May 14, 2016.

Bandit CrossFit – CrossFit

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Warm-up

Ido’s Squat Clinic Routine (No Measure)

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

Ido’s Scapula Mobilization Routine (No Measure)

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

Conditioning

2: Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

2 Rope Climbs with Legs

15 Tuck Crunch

0:05’s L-Sit

Conditioning

3: Metcon (Calories)

15 Minute Ski work:

30 seconds on, 30 seconds off

Score, total calories
Notes: If class is large, split them up and have one group start on rope and second group start on ski. Then, switch.

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