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Bandit CrossFit WOD–Thursday, March 3, 2016

Bandit CrossFit – CrossFit

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Warm-up

1: Ido’s Squat Clinic Routine (No Measure)

https://www.youtube.com/watch?v=xPwG2hqnOx0

2: Ido’s Scapula Mobilization Routine (No Measure)

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

Strength

3: Metcon (Weight)

Sotts Press: 3×5 AHAP

Skill

4: Metcon (No Measure)

3 Super sets

– 50′ waiters carry e/arm

– 10 KB side bends e/side

– 15 GHD back extensions (not hip extension)

Conditioning

5: Metcon (Time)

25 Cal Row

20 Cal Bike

15 Cal Ski Erg

10 Rope Climb

15 Cal Ski Erg

20 Cal Bike

25 Cal Row

The post Bandit CrossFit WOD–Thursday, March 3, 2016 appeared first on Bandit CrossFit.

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