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Bandit CrossFit WOD–Thursday, June 23, 2016

Bandit CrossFit – CrossFit

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Warm-up

1: Metcon (No Measure)

Crossover Symmetry

Lacrosse Ball in shoulders

Banded Stretches from rack

Gymnastics

2: Metcon (No Measure)

2.1) 1 x Max Effort

Strict Ring muscle-up

scale options: https://vimeo.com/162485846

then 3 x 60% of reps

2.2) 4 x

• 3-5 Strict Weighted Pull-ups ( try to increase weight)

+ ( drop weight)

• 4-8 Kipping pull-ups ( no weight) Gymnastic kip

2.3) 3 Rounds of the Push-up 5 complex Band resisted (light)

Push-up 5 complex demo

https://instagram.com/p/t0eg7ivDa0/?taken-by=seancarllind

2.4) 3 x 10

Elastic Support Pull-ups ( Medium to heavy)

pause arms on hips for 1’s

https://www.youtube.com/watch?v=tlFLWcR_mXo

2.5) 4 x

20 Hollow rocks + 30 Sit-ups

The post Bandit CrossFit WOD–Thursday, June 23, 2016 appeared first on Bandit CrossFit.

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