Main – CrossFit
Did you sign up for the Open yet?
Today CrossFit HQ is releasing the first workout, 15.1, LIVE on the CrossFit Games web site!
Sign up at http://games.crossfit.com/.
Warm-up
1: CrossOver Symmetry Iron Scap (No Measure)
2: Metcon (No Measure)
3 rounds
250 meter row
10 Cuban Press
10 Hanging Scapular Depressions
Gymnastics
3: Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP (for quality)
7 Ring Push-ups ( Finish with a turnout each rep & lock elbows)
1 Rope climb ( Legs) advanced: legless
Handstand hold with 40 shoulder taps chest facing wall
15 tuck crunch
15 arch rocks ( aka Supermans)
10 Alternating Pistols( scale as needed)
This is for quality. Be conscious of your technique. Also, it’s ok if you have to wait for the rope. You can also skip it and come back to it.
The post Bandit CrossFit WOD–Thursday, February 26, 2015 appeared first on Bandit CrossFit.
