Main – CrossFit
Warm-up
1: CrossOver Symmetry Iron Scap (No Measure)
Gymnastics
2: Metcon (No Measure)
A. 5 x 3 Skin the cats
http://gymnasticswod.com/content/skin-cat
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B. 12 x 4 Pausing Pullups 3 seconds at the top, 5 second Negative
Jump to top of the pull-up
Hold your chin above the bar for 3’s count
lower to full extension in 5’s count
jump back up to top of bar
repeat
Rest as needed
** if comfortable, add 3-5lbs a round**
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C. 3 x 20 Reverse DB Flys (http://instagram.com/p/uWt8R5vDSA/?modal=true )
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D. 5 x 0:25 second Hold Arch Body (Super man: laying on floor, head neutral, arms full extension legs straight and together)
+ 15 tuck Crunch
Rest 60 seconds
Test
3: Max Double Under in 1 Minute (AMRAP – Reps)
The post Bandit CrossFit WOD–Thursday, January 29, 2014 appeared first on Bandit CrossFit.
