Main – CrossFit
The first of many gymnastics days!!
Gymnastics
1: 1 Min AMRAP Pushups (AMRAP – Reps)
Do a max effort set of pushups in 1 minute
2: Metcon (No Measure)
1. 12 x 0:10’s
L-sit on Parallettes
* scale with 1 leg tucked
* scale with both legs tucked
May also use rings, dip horn, or boxes.
3: Metcon (No Measure)
10 minutes Practice in headStand, Make sure you are in tripod positions, elbows in, Make a triangle on the floor, place hands in the bottom corners and top of head at the top of Triangle
4: Metcon (No Measure)
7 x 0:15’s Dragon Flag Holds @45 degree
Video: https://www.youtube.com/watch?v=o6PYZVdJOm0
5: Metcon (No Measure)
10 Ring Push-ups
scaling: http://instagram.com/p/wsgL95vDXc/?modal=true
6: Metcon (No Measure)
4 x 12 Shoulder Shrugs in Support on Parallel Bars/Boxes
(shoulder width apart)
Video: https://www.youtube.com/watch?v=AiVBMvr7JE8
The post Bandit CrossFit WOD–Thursday, December 18, 2014 appeared first on Bandit CrossFit.
