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Bandit CrossFit WOD–Thursday, March 24, 2016

Bandit CrossFit – CrossFit

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Warm-up

Ido’s Scapula Mobilization Routine (No Measure)

https://www.youtube.com/watch?v=y4Wo095zPnc

2: Metcon (Weight)

1 RM Weighted Dip (on dip horn)

If you aren’t able, then do a ME UB set of Dips (scaled, if necessry–this should be a benchmark in WODIFY, I can make it into one if you can’t figure it out.)

Conditioning

3: Metcon (Calories)

4 rounds:

20 sec ME Assualt Bike, 2:40 rest

then:

15 minutes of

30 sec at 90% + 30 seconds off the bike, or resting

The post Bandit CrossFit WOD–Thursday, March 24, 2016 appeared first on Bandit CrossFit.

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