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Bandit CrossFit WOD–Thursday, December 18, 2014

Main – CrossFit

The first of many gymnastics days!!

View Public Whiteboard

Gymnastics

1: 1 Min AMRAP Pushups (AMRAP – Reps)

Do a max effort set of pushups in 1 minute

2: Metcon (No Measure)

1. 12 x 0:10’s

L-sit on Parallettes

* scale with 1 leg tucked

* scale with both legs tucked

May also use rings, dip horn, or boxes.

3: Metcon (No Measure)

10 minutes Practice in headStand, Make sure you are in tripod positions, elbows in, Make a triangle on the floor, place hands in the bottom corners and top of head at the top of Triangle

4: Metcon (No Measure)

7 x 0:15’s Dragon Flag Holds @45 degree

Video: https://www.youtube.com/watch?v=o6PYZVdJOm0

5: Metcon (No Measure)

10 Ring Push-ups

scaling: http://instagram.com/p/wsgL95vDXc/?modal=true

6: Metcon (No Measure)

4 x 12 Shoulder Shrugs in Support on Parallel Bars/Boxes

(shoulder width apart)

Video: https://www.youtube.com/watch?v=AiVBMvr7JE8

The post Bandit CrossFit WOD–Thursday, December 18, 2014 appeared first on Bandit CrossFit.

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