Bandit CrossFit – CrossFit
Warm-up
1: Metcon (No Measure)
1.1) 10 minutes, find one or two mobility drills in the Supple Leopard book that address an issue specific to you, and work on it. A coach will guide you.
1.2) 2 minutes on Assault Bike
1.3) 2 minutes on Ski Erg
1.4) 1 minute hang from pullup bar
Gymnastics
2: Metcon (No Measure)
2.1) 8 x
0:20 second ME
Chest facing wall handstand shoulder Taps
* Scale: Feet on Box in Pike position, or plank position
2.2) 100 Over head sit-ups http://instagram.com/p/v2Zk3avDbt/?modal=true
Break into sets as needed, load bar to something you can hit for 10 reps comfortably
2.3) 5 x
10 Alternating One legged Squats (Scale as needed)
4 Jumps over 20″ Hurdle (should be fast and rapid)
* For the Hurdle: place a PVC on top a 20″ Box and weigh it down with a 45lb plate*
2.4) 7 x 7
Long Hang Swings on Rings
Points of performance:
Regular Grip
Arms Straight
Maintain feet together
go from Hollow to arch
Demo:
https://instagram.com/p/2WY6VwPDaF/
The post Bandit CrossFit WOD–Thursday, June 12, 2016 appeared first on Bandit CrossFit.
