Bandit CrossFit WOD–Thursday, February 26, 2015

Main – CrossFit

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1: CrossOver Symmetry Iron Scap (No Measure)

2: Metcon (No Measure)

3 rounds

250 meter row

10 Cuban Press

10 Hanging Scapular Depressions


3: Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP (for quality)

7 Ring Push-ups ( Finish with a turnout each rep & lock elbows)

1 Rope climb ( Legs) advanced: legless

Handstand hold with 40 shoulder taps chest facing wall

15 tuck crunch

15 arch rocks ( aka Supermans)

10 Alternating Pistols( scale as needed)

This is for quality. Be conscious of your technique. Also, it’s ok if you have to wait for the rope. You can also skip it and come back to it.

The post Bandit CrossFit WOD–Thursday, February 26, 2015 appeared first on Bandit CrossFit.

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