Bandit CrossFit WOD–Wednesday, March 4, 2015

Main – CrossFit

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1: Metcon (No Measure)

Double Under Practice 3-5 minutes

Pass throughs, dislocates, leg swings, hip circuit.

Basically get moving!

2: Junkyard Dog Warmup (No Measure)

10 reps each of both warmups.

Demo video:


Take a few minutes to set up your workout space and pullup bar, if needed. Do 2×10 scapular depresssion, then 2×3-5 pullups just to prep the shoulders.

3: 100 -10 Singles, Chinups, KBS Tester (Time)

For time

100x Single unders

10x Chinups

10x KBS, Russian – 55/35#

90x Single unders

9x Chinups

9x KBS, Russian


20x Single unders

2x Chinups

2x KBS, Russian

10x Single unders

1x Chinups

1x KBS, Russian

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