Bandit CrossFit – CrossFit
Warm-up
1: Warm-up (No Measure)
1.1) CFNE BulletProof Shoulder Routine: https://www.youtube.com/watch?v=ACAz6HFj1xE
2.2) Band Stretching On Rack
Gymnastics
2: Metcon (No Measure)
2.1) 5 x 8 Strict Pull-ups ( Scale as needed or add weight)
+
3-5 assisted bar Muscle-ups
Demo: https://www.instagram.com/p/7JCEMFvDZK/
(Use Smaller Band to decrease assistance)
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2.2) 5 x 4 Rope Chin-ups (unassisted)
+ 1 Rope climb with legs
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2.3) 8 x 0:15 False Grip holds on bar (+30% of BW)
Demo + Scale option: https://www.instagram.com/p/xZzComvDWd/
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2.4) 4 x 1:00 Chinese Planks, Chest Facing Down (+35lbs on small of back)
Demo: https://www.youtube.com/watch?v=jwv7C5bnvQo
The post Bandit CrossFit WOD–Thursday, July 7, 2016 appeared first on Bandit CrossFit.
