Bandit CrossFit – CrossFit
Warm-up
Bike, row, ski erg
Plate circles
Dislocates
Pass throughs
1: Metcon (No Measure)
1) 10 x 3 Pausing Dips (at bottom for 3’s)
Rings or bars
Add weight up to 50% of 1RM
Rest less than 0:90’s
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2) 5 x 5 Ring Flys (Straight arms)
10 Ring Push-ups (Lockout & turn out each time)
5 In & Out Drill (Scale as needed)
Demo: https://www.youtube.com/watch?v=LaDwLLAWE0s
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3) 6 x 2 Rope Climbs with legs
10 Kipping Pull-ups (Gymnastics Kip)
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4) 4x 1:00 plank holds (change it up and switch between plank hold and up and down plank)
Test
2: 1 Min AMRAP Pushups (AMRAP – Reps)
Do a max effort set of pushups in 1 minute
Extra Work
3: Metcon (No Measure)
2 rounds:
:30 Box Shoulder Stretch
1:00 Couch Stretch, both sides
1:00 Twisted Cross
Then–
Band shoulder stretch series–hold each pose for :30
The post Bandit CrossFit WOD–Thursday, November 19, 2015 appeared first on Bandit CrossFit.
