Main – CrossFit
Gymnastics
Test
1: 1 Min AMRAP Pushups (AMRAP – Reps)
Do a max effort set of pushups in 1 minute
2: Metcon (No Measure)
1) 5 x 5 ( Box scale) muscle-ups ( if able add weight vest, or perform without assistance)
http://instagram.com/p/ysyzuXvDRP/?modal=true
May also use power monkey ring thing.
—————————
2) 3 x 15 Support Shrugs
either on P-bars or single bar
http://instagram.com/p/w72L80vDWt/?modal=true
—————————
3) 3 x 1:30 Chinese plank ( chest facing down) +35lbs on small of back
3 x 1:30 Chinese plank ( chest facing up) + 35 on hip
** remember to have a strong posterior tilt
Demo: https://www.youtube.com/watch?v=jwv7C5bnvQo
—————————-
4) Pike Stretch ( Place 25-45lbs on mid Back)
Hold stretch for 3 minutes, keep knees straight and legs together
—————————
5) 1 x 3 Minutes ( For each leg) Front Splits
The post Bandit CrossFit WOD–Thursday, February 12, 2015 appeared first on Bandit CrossFit.
