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Bandit CrossFit WOD–Wednesday, March 4, 2015

Main – CrossFit

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Warm-up

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: https://www.youtube.com/watch?v=2fsvvv3oJBg

Conditioning

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

The post Bandit CrossFit WOD–Wednesday, March 4, 2015 appeared first on Bandit CrossFit.

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