Bandit CrossFit WOD–Thursday, April 14, 2016

Bandit CrossFit – CrossFit

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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

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