Bandit CrossFit WOD–Thursday, 18, 2016

Bandit CrossFit – CrossFit

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Warm-up

1: Metcon (No Measure)

2 rounds:

10 Hanging Scapular Depressions

10 Plate Circles (both ways)

15 Cal Ski Erg

:30 HS Hold

Test

2: ME chin over bar hold (Time)

Overhand grip only

Scale: feet on box

Gymnastics

3: Metcon (Weight)

3-4 rounds

6 Rope Chin Ups (3l/3r)

10 Scapular Depressions (2 sec hold at top)

12 seated DB Shoulder Press (not maximal weight)

Log DB press weight

Conditioning

4: Metcon (Time)

Part 2:

4 rounds:

21 Cal Row

15 Cal Bike

9 Cal Ski erg

Rx+: 5 rounds

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