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Bandit CrossFit WOD–Tuesday, January 12, 2015

Bandit CrossFit – CrossFit

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Warm-up

1: Metcon (No Measure)

Ido Squat Clinic: https://www.youtube.com/watch?v=xPwG2hqnOx0&list=PLw6fPTOydIXyohFJNLMYJ2HO8hbnE6TB3

Ido Scapula Mobilization Routine: https://www.youtube.com/watch?v=y4Wo095zPnc&list=PLw6fPTOydIXyohFJNLMYJ2HO8hbnE6TB3&index=3

Then, do the following to get the blood moving:

2 rounds

5 cal ski erg

5 cal bike

5 burpees

Conditioning

2: Metcon (AMRAP – Rounds and Reps)

12 MIN AMRAP

10 Burpees

25 DU

Do one minute of practice on DU. I would hate for you to miss out on these burpees.

If you scale double unders, then just count your round as complete, but don’t click “Rx.”

Strength

3: Metcon (Weight)

10×10 Seated Dumbbell Press (unbroken) – rest as needed between sets.

Use a heavy weight, but one that you can do UB. If you have a partner, take turns pushing into each others backs.

Log the heaviest weight that you used. Note how many sets you got with that weight in the comments.

The post Bandit CrossFit WOD–Tuesday, January 12, 2015 appeared first on Bandit CrossFit.

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