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Bandit CrossFit WOD–Thursday, December 10, 2015

Bandit CrossFit – CrossFit

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Warm-up

1: Metcon (No Measure)

10 Plate Circles around head (both directrions)

10 Arm circles forward and back with plate (both directions)

10 Pass Throughs

10 Dislocates

400 meter run/500 meter row/20 cal AD or ski erg (you pick)

Gymnastics

2: Metcon (No Measure)

1) 5 x 4 Rope Chin-ups + 1 Rope climb with legs

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2) 4 x 0:30’s False Grip Holds on Rings ( +25/15lbs )

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3) 5 x 10 Ring Push-ups ( Lockout & turn out each time)

+

5 In & Out Drill ( Scale as needed )

Demo: https://www.youtube.com/watch?v=LaDwLLAWE0s

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4) 4 x

0:10’s L-sit (hanging, on rings in support, or on parallettes or boxes–you choose)

20 Hollow Rocks or hold :30

20 Arch Rocks or hold :30 (Supermans)

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5) 4x 1:00 Plank hold

Rest for 1 minute

Conditioning

3: Metcon (AMRAP – Reps)

If you have time, or at another time today, spend 15-30 minutes doing the cardio exercise you hate the most:

running, rowing, ski erg, assault bike.

Log distance in as “reps”

Note what unit of measure and what exercise you chose in the notes.

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