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Bandit CrossFit WOD–Thursday, November 19, 2015

Bandit CrossFit – CrossFit

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Warm-up

Bike, row, ski erg

Plate circles

Dislocates

Pass throughs

1: Metcon (No Measure)

1) 10 x 3 Pausing Dips (at bottom for 3’s)

Rings or bars

Add weight up to 50% of 1RM

Rest less than 0:90’s

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2) 5 x 5 Ring Flys (Straight arms)

10 Ring Push-ups (Lockout & turn out each time)

5 In & Out Drill (Scale as needed)

Demo: https://www.youtube.com/watch?v=LaDwLLAWE0s

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3) 6 x 2 Rope Climbs with legs

10 Kipping Pull-ups (Gymnastics Kip)

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4) 4x 1:00 plank holds (change it up and switch between plank hold and up and down plank)

Test

2: 1 Min AMRAP Pushups (AMRAP – Reps)

Do a max effort set of pushups in 1 minute

Extra Work

3: Metcon (No Measure)

2 rounds:

:30 Box Shoulder Stretch

1:00 Couch Stretch, both sides

1:00 Twisted Cross

Then–

Band shoulder stretch series–hold each pose for :30

The post Bandit CrossFit WOD–Thursday, November 19, 2015 appeared first on Bandit CrossFit.

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