Bandit CrossFit WOD–Thursday, April 21, 2016

Announcements

No Saturday class until May 14, 2016.

Bandit CrossFit – CrossFit

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Warm-up

1: Ido’s Scapula Mobilization Routine (No Measure)

https://www.youtube.com/watch?v=y4Wo095zPnc

2: Ido’s Squat Clinic Routine (No Measure)

https://www.youtube.com/watch?v=xPwG2hqnOx0

Gymnastics

3: Metcon (No Measure)

2.1) 5 x 5 Strict Muscle-up. Scale the number, do them with a box, do negatives, or use power monkey rings.

2.2) 5×5 Bottoms up Kettlebell press

Demo: https://www.youtube.com/watch?v=CdIXGCszHOM (watch for press technique)

2.3) 6 x

1 Rope Climb (With or without legs)

+

20 Scapular Depressions (Squeeze at top of each rep)

+

10 Reverse DB flys ( Heavy)

2.4) 5 x 30 Hollow rocks

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