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Bandit CrossFit WOD–Thursday, September 1, 2016

Bandit CrossFit, Bandit CrossFit – CrossFit

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Warm-up

1: Metcon (No Measure)

5 Minutes:

10 Pass Throughs

Band Stretch Series

10 Lunge and Twist

10 Leg Swings

5 Minutes:

10 Hanging Scap Pullups

5-7 Ring Pushups

10 Jumping Wall Taps

:20 Plank Hold

Conditioning

2: Metcon (No Measure)

30 MIN EMOM:

1st: 1 Strict Pull Ups + 5 Kipping Pull Ups + Air Bike easy in remaining time

2nd: 20’ HS Walk + Air Bike….

3rd: 6-10 Box Jumps (or stepups) + Air Bike….

4th: 30 Double Unders (or singles) + Air bike

5th: 2 Wall Walks + Air Bike

Scale:

Pullups: 7-10 Ring Rows

HS Walk: :20 HS Hold or :20 Plank Hold

Wall Walks: 2-4 Inch worms

The goal is to stay moving. Don’t spend too much time at any one station so that you get robbed of your time on the air bike.

If needed, move the airbikes to the side of the gym by the wall.

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