Bandit CrossFit – CrossFit
Warm-up
1: Ido’s Squat Clinic Routine (No Measure)
https://www.youtube.com/watch?v=xPwG2hqnOx0
2: Ido’s Scapula Mobilization Routine (No Measure)
https://www.youtube.com/watch?v=y4Wo095zPnc
Strength
3: Metcon (Weight)
Sotts Press: 3×5 AHAP
Gymnastics
4: Metcon (No Measure)
20 minute Alternating EMOM
ODD: 2 Rope Climbs with legs/ or / 10 Rope Chin-ups
EVEN: 3 Box assisted Muscle-ups/ or / 3 Kipping muscle-ups on rings
Demo for box assisted: https://www.youtube.com/watch?v=8PlMXn6wP9I
5: Metcon (Weight)
6 x
12 Reverse DB flys
5 Weighted Scapular Depressions https://www.youtube.com/watch?v=8PlMXn6wP9I
6: Metcon (No Measure)
5 x 10 ( Alternating legs)
Single Leg toes to bar
http://instagram.com/p/vkQJU2vDb0/?modal=true
If unable to touch bar, lift leg as high as possible. Break up into equal sets
The post Bandit CrossFit WOD–Thursday, April 14, 2016 appeared first on Bandit CrossFit.
