Bandit CrossFit WOD–Thursday, January 8, 2014

Main – CrossFit

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Gymnastics

1: Metcon (No Measure)

12 x 3

Negative Handstand Push-up, back facing wall 2″ defict

each rep should be 7’s from the top to the bottom.

If easy then use a 5-10lb weight vest

2: Metcon (No Measure)

Push-up 5 complex

in sets of 3-5 reps per segment

https://www.youtube.com/watch?v=2qnFiRL2dA8

3: Metcon (No Measure)

3 x 12 Support Pulls ( medium resistance)

https://www.youtube.com/watch?v=tlFLWcR_mXo

4: Metcon (No Measure)

5 x 5

weighted scapular depression holds (each rep hold 3-5’s)

5: Metcon (No Measure)

4 x 0:30’s Arch Body holds

( Supermans)

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