Bandit CrossFit WOD–Friday, February 26, 2016

Bandit CrossFit – CrossFit

Open 16.1 is today!!! I will be texting you for afternoon heat times. This one may be a long night because of the 20 minute length, but we can do it if we work together. Look for my text tomorrow, and let me know that you are coming and if you can help us judge.

We could use help from any and everyone in our PM classes. We will be here as long as you need us to validate your workout.

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Warm-up

1: Metcon (No Measure)

:30 Samson Stretch (each side)

200 meter row

200 meter ski

200 meter bike

10 OH Plate Lunges

10 Hanging Scap Depressions

3-5 Strict Pullups

5-10 Kip Practice swings

5-7 Chest to Bar Pullups

10 Burpees

Conditioning

2: CrossFit Games Open 16.1 (AMRAP – Reps)

20 Minute AMRAP

25 Ft OH Walking Lunge 95#/65#

8 Bar Facing Burpees

25 Ft OH Walking Lunge

8 C2B Pull-Ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

3: CrossFit Games Open 16.1 Scaled (AMRAP – Reps)

20-Minute AMRAP of:

25 Ft. Front Rack Walking Lunge, 45#/35#

8 Bar Facing Burpees

25 Ft. Front Rack Walking Lunge, 45#/35#

8 Jumping Pull-ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

3: CrossFit Games Open 16.1 Masters Scaled 55+ (AMRAP – Reps)

20-Minute AMRAP of:

25 Ft. Walking Lunge

8 Bar Facing Burpees

25 Ft. Walking Lunge

8 Jumping Pull-ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

4: CrossFit Games Open 16.1 Teens (AMRAP – Reps)

20-Minute AMRAP of:

25 Ft. Overhead Walking Lunge, 65# / 45#

8 Bar Facing Burpees

25 Ft. Overhead Walking Lunge, 65# / 45#

8 Pull-ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

5: CrossFit Games Open 16.1 Teens Scaled (AMRAP – Reps)

20-Minute AMRAP of:

25 Ft. Front Rack Walking Lunge, 45#/35#

8 Bar Facing Burpees

25 Ft. Front Rack Walking Lunge, 45#/35#

8 Jumping Pull-ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

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