Main – CrossFit
Warm-up
1: Metcon (No Measure)
Double Under Practice 3-5 minutes
Pass throughs, dislocates, leg swings, hip circuit.
Basically get moving!
2: Junkyard Dog Warmup (No Measure)
10 reps each of both warmups.
Demo video: https://www.youtube.com/watch?v=2fsvvv3oJBg
Conditioning
Take a few minutes to set up your workout space and pullup bar, if needed. Do 2×10 scapular depresssion, then 2×3-5 pullups just to prep the shoulders.
3: 100 -10 Singles, Chinups, KBS Tester (Time)
For time
100x Single unders
10x Chinups
10x KBS, Russian – 55/35#
90x Single unders
9x Chinups
9x KBS, Russian
…..
20x Single unders
2x Chinups
2x KBS, Russian
10x Single unders
1x Chinups
1x KBS, Russian
The post Bandit CrossFit WOD–Wednesday, March 4, 2015 appeared first on Bandit CrossFit.
