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Bandit CrossFit WOD–Thursday, February 12, 2015

Main – CrossFit

View Public Whiteboard

Gymnastics

Test

1: 1 Min AMRAP Pushups (AMRAP – Reps)

Do a max effort set of pushups in 1 minute

2: Metcon (No Measure)

1) 5 x 5 ( Box scale) muscle-ups ( if able add weight vest, or perform without assistance)

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

May also use power monkey ring thing.

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2) 3 x 15 Support Shrugs

either on P-bars or single bar

http://instagram.com/p/w72L80vDWt/?modal=true

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3) 3 x 1:30 Chinese plank ( chest facing down) +35lbs on small of back

3 x 1:30 Chinese plank ( chest facing up) + 35 on hip

** remember to have a strong posterior tilt

Demo: https://www.youtube.com/watch?v=jwv7C5bnvQo

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4) Pike Stretch ( Place 25-45lbs on mid Back)

Hold stretch for 3 minutes, keep knees straight and legs together

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5) 1 x 3 Minutes ( For each leg) Front Splits

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