Bandit CrossFit – CrossFit
Warm-up
1: Metcon (No Measure)
10 Plate Circles
10 Calorie Ski Erg
10 Bottoms Up Kettlebell Press (each side)
10 Powell Raises (each side)
:30 Samson Stretch
:30 Hollow Hold
10 MIN AMRAP
Powell Raise Demo: https://www.youtube.com/watch?v=BxK60HYw760
Gymnastics
2: Metcon (No Measure)
2.1)
Complete the Following Muscle-up Complex
Using any scale https://vimeo.com/162485846
3 Strict pull-ups
3 full muscle-ups
2 dips
Complete the complex 4-6 times
2.2)
14 EMOM of: Perform 5 Burpees + 1 Rope Climb with legs, Add a weight vest (15-30lbs) If no rope, then 4 Towel Pull-ups Pull with arms more than pushing with legs
2.3)
4 x
10 Reverse DB Flys ( Laying Flat on bench)
+
10 weighted Scapular Depressions ( 10-30lbs) Demo
2.4) Every minute(s) For: 8 minutes Perform: 0:10’s L-sit on P-bars (or hanging from a bar, or in support on rings–you choose)
The post Bandit CrossFit WOD–Thursday, May 12, 2016 appeared first on Bandit CrossFit.
