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Bandit CrossFit WOD–Thursday, March 19, 2015

Main – CrossFit

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Warm-up

1: Bandit Daily Warm up (No Measure)

Run, row, or airdyne

10 Pass Throughs

10 Rotational Dislocates (each side)

Hip Circuit

2: CrossOver Symmetry Iron Scap (No Measure)

Test

3: 1 Minute Max Kipping Pullups (AMRAP – Reps)

Spend about 5 minutes warming up your shoulders. Do some scapular depressions, kipping drills, etc.

These do not have to be an unbroken set. Just get as many as you can in a minute.

Gymnastics

4: Metcon (No Measure)

1) 8 x 3 Rope Climbs With Legs ( +45-35lbs Weight vest, if possible)

2) 3-4 rounds of

•5 Bar Muscle-up Simulated Drill ( Heavy Elastic) https://instagram.com/p/xYY5JmPDX2/?modal=true

•5 Strict Pull-ups (+lbs each set)

•5 Scapular Depressions ( https://www.youtube.com/watch?v=26jX_jP2AxY )

3) 100 Reps of: ( total = 50 per leg) Single Leg toes to bar

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

If unable to touch bar, lift leg as high as possible. Break up into equal sets

4) 60 Over head Sit-ups http://instagram.com/p/v2Zk3avDbt/?modal=true

break into sets as needed

The post Bandit CrossFit WOD–Thursday, March 19, 2015 appeared first on Bandit CrossFit.

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