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Bandit CrossFit WOD–Thursday, March 12, 2015

Main – CrossFit

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Warm-up

1: CrossOver Symmetry Iron Scap (No Measure)

Gymnastics

2: 1 Min ME Ring Dips (AMRAP – Reps)

Do as many rings dips as you can in one minute. They do not have to be unbroken.

Add weight for rx+, note your weight in comments.

3: Metcon (No Measure)

1) Rope pull-ups ( Ladder)

1, 2, 3, 4, 5, 6, 4, 2, 1

Each set Feet cannot touch the ground and alternate hand position each set. Take about 45-60 seconds between each set and add weight if possible. Scale with feet on floor if needed

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2)1 x Max effort Box assisted Strict Pull-ups

3 x 65% of the reps ( rest 60’s between)

https://instagram.com/p/wIahxivDcZ/?modal=true

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3) 8 x 6 Weighted scapular depressions (10-25lbs)

Perform each rep slow and controlled

https://www.youtube.com/watch?v=26jX_jP2AxY

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4) 4 x 12 bar Simulated Muscle-ups (Medium tension)

https://instagram.com/p/xYY5JmPDX2/?modal=true

5) 4 x 30 Alternating single leg toes to bar

https://instagram.com/p/vkQJU2vDb0/?modal=true

After each set hold Tuck position with knees above crease of hip for 0:10’s

Scale to 6 x 20 ALT if need be: Total amount of reps to be performed is 120

The post Bandit CrossFit WOD–Thursday, March 12, 2015 appeared first on Bandit CrossFit.

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