Bandit CrossFit WOD–Thursday, December 3, 2015

Bandit CrossFit – CrossFit

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Warm-up

1: Split Jerk Foot Work Drill (No Measure)

https://coachdanbell.wordpress.com/2013/06/05/the-jerk-is-fing-hard/

2: Jerk Balance (3×5, HAP)

http://www.catalystathletics.com/exercises/exercise.php?exerciseID=193

Gymnastics

3: Metcon (No Measure)

1) 5 x 1:00 Amrap For Quality of movement

Conans Demo: https://www.instagram.com/p/r27aNdtSC7/?modal=true

Alternate directions after each full roation

Do not go to failure

Rest 2 Mins between sets

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2) 6 x 2 Rope Climb with legs

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3) 5 x 3 Strict + 7-15 Kipping Pull-ups

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