Bandit CrossFit WOD–Thursday, March 3, 2016

Bandit CrossFit – CrossFit

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Warm-up

1: Ido’s Squat Clinic Routine (No Measure)

https://www.youtube.com/watch?v=xPwG2hqnOx0

2: Ido’s Scapula Mobilization Routine (No Measure)

https://www.youtube.com/watch?v=y4Wo095zPnc

Strength

3: Metcon (Weight)

Sotts Press: 3×5 AHAP

Skill

4: Metcon (No Measure)

3 Super sets

– 50′ waiters carry e/arm

– 10 KB side bends e/side

– 15 GHD back extensions (not hip extension)

Conditioning

5: Metcon (Time)

25 Cal Row

20 Cal Bike

15 Cal Ski Erg

10 Rope Climb

15 Cal Ski Erg

20 Cal Bike

25 Cal Row

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