Bandit CrossFit WOD–Thursday, March 19, 2015

Main – CrossFit

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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)


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.


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)

•5 Strict Pull-ups (+lbs each set)

•5 Scapular Depressions ( )

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

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

4) 60 Over head Sit-ups

break into sets as needed

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