Bandit CrossFit WOD–Thursday, June 12, 2016

Bandit CrossFit – CrossFit

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1: Metcon (No Measure)

1.1) 10 minutes, find one or two mobility drills in the Supple Leopard book that address an issue specific to you, and work on it. A coach will guide you.

1.2) 2 minutes on Assault Bike

1.3) 2 minutes on Ski Erg

1.4) 1 minute hang from pullup bar


2: Metcon (No Measure)

2.1) 8 x

0:20 second ME

Chest facing wall handstand shoulder Taps

* Scale: Feet on Box in Pike position, or plank position

2.2) 100 Over head sit-ups

Break into sets as needed, load bar to something you can hit for 10 reps comfortably

2.3) 5 x

10 Alternating One legged Squats (Scale as needed)

4 Jumps over 20″ Hurdle (should be fast and rapid)

* For the Hurdle: place a PVC on top a 20″ Box and weigh it down with a 45lb plate*

2.4) 7 x 7

Long Hang Swings on Rings

Points of performance:

Regular Grip

Arms Straight

Maintain feet together

go from Hollow to arch


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