Bandit CrossFit WOD–Thursday, December 5, 2013

Main – CrossFit

Don’t be afraid to take a rest day today. We have been working hard this week. Feel free to come to the gym to stretch, foam roll, or even use the rowers, etc.

View Public Whiteboard

Skill

Double Under Practice (No Measure)

Kelly Starrett Jump Rope Mechanics Diagnosis:
https://www.youtube.com/watch?v=R0km46DhNRc

Kelly Starrett More Mechanics (Shoulders/Rhomboids): https://www.youtube.com/watch?v=AvqMcW_VtkY

Chris Spealler: https://www.youtube.com/watch?v=h7XjUbUpeHE

Starrett and Fu: Oly lifts and DU skill transfer:
https://www.youtube.com/watch?v=vXQpQdKCdgQ

Again Faster Mic’d Instructor: https://www.youtube.com/watch?v=gV1NfxgmzT4

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

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