Bandit CrossFit WOD–Thursday, April 16, 2015

Bandit CrossFit – CrossFit

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Warm-up

1: CrossOver Symmetry Iron Scap (No Measure)

Test

2: 1 Min AMRAP Pushups (AMRAP – Reps)

Do a max effort set of pushups in 1 minute

Gymnastics

3: Metcon (No Measure)

1) 4 x 10 Band simulated Bar muscle-ups ( medium to heavy)

http://instagram.com/p/xYY5JmPDX2/?modal=true

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2) 4 x 0:30 seconds False Grip Holds on rings ( +25/15lbs)

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3) 5 x 0:20’s Ring Support Holds (+10lbs)

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4) 4 x 1:00 minute Chinese Planks, Chest Facing Down (+35lbs on small of back)

Demo: https://www.youtube.com/watch?v=jwv7C5bnvQo

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