Bandit CrossFit WOD–Thursday, March 31, 2016

Bandit CrossFit – CrossFit

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Warm-up

1: Dynamic Warmup (No Measure)

Drills:

High Knees

Butt Kicks

Inch Worms (with Pushup)

Karaoke

Hurdles

Lunge and Twist

400 meter run

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

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

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

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

Conditioning

4: Metcon (AMRAP – Rounds and Reps)

30 minutes AMRAP:

100 Meter Farmer Carry

10 Burpees

50 meter sled pull

One trip down the monkey bars

Down and back the gym floor in a bear crawl

10 cal ski erg

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