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Bandit CrossFit WOD–Thursday, May 21, 2015

Bandit CrossFit – CrossFit

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Warm-up

1: CrossOver Symmetry Iron Scap (No Measure)

Test

2: 1 Min AMRAP Pushups (AMRAP – Reps)

Do a max effort set of pushups in 1 minute

Gymnastics

3: Metcon (No Measure)

1) 7 x 4 Strict Weighted Chin-ups

Increase weight each set

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2) 5 x 3 Bar Simulated Muscle-ups ( https://instagram.com/p/xYY5JmPDX2 )

Heavy Band

Slow–Each rep should be 7 seconds

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3) 7 x 3 Ring Flys (Keep arms Straight)

Demo & Scale in Video

https://instagram.com/p/115Y5rPDY4

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4) 8 x 20’x 20′

Chest Facing wall Sideways handstand Walking

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5) 5 x

20 Hollow Rocks

20 Arch rocks

10 Tuck Crunch

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