Bandit CrossFit WOD–Thursday, May 26, 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

Gymnastics

3: Metcon (No Measure)

1) 6 x

Bar Complex:

• 6 Straight Arm Pulls ( @1:18) https://vimeo.com/158712460

• 4-7 Strict Pull-ups ( with assistance or weighted)

2) 5 x 3

Weighted Chin-ups ( Supinated Grip)

3) 3 x 20

Reverse DB Flys ( http://instagram.com/p/uWt8R5vDSA/?modal=true )

4) 4 x 0:30’s False Grip Holds on rings ( +25/15lbs)

5) 6 x 0:35’s

Chest Facing wall handstand Holds (+20-40lbs)

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