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Bandit CrossFit WOD–Thursday, May 12, 2016

Bandit CrossFit – CrossFit

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Warm-up

1: Metcon (No Measure)

10 Plate Circles

10 Calorie Ski Erg

10 Bottoms Up Kettlebell Press (each side)

10 Powell Raises (each side)

:30 Samson Stretch

:30 Hollow Hold

10 MIN AMRAP

Powell Raise Demo: https://www.youtube.com/watch?v=BxK60HYw760

Gymnastics

2: Metcon (No Measure)

2.1)

Complete the Following Muscle-up Complex

Using any scale https://vimeo.com/162485846

3 Strict pull-ups

3 full muscle-ups

2 dips

Complete the complex 4-6 times

2.2)

14 EMOM of: Perform 5 Burpees + 1 Rope Climb with legs, Add a weight vest (15-30lbs) If no rope, then 4 Towel Pull-ups Pull with arms more than pushing with legs

2.3)

4 x

10 Reverse DB Flys ( Laying Flat on bench)

+

10 weighted Scapular Depressions ( 10-30lbs) Demo

2.4) Every minute(s) For: 8 minutes Perform: 0:10’s L-sit on P-bars (or hanging from a bar, or in support on rings–you choose)

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