Bandit CrossFit WOD–Thursday, April 30, 2015

Janice Ferguson
July 31, 2023
Bandit CrossFit WOD–Thursday, April 30, 2015

Bandit CrossFit – CrossFit

“I hope it comes down to an all guts race, b/c if it does, I’m the only one that can win” -Pre

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1: Bandit Daily Warm up (No Measure)

Run, row, or airdyne

10 Pass Throughs

10 Rotational Dislocates (each side)

Hip Circuit

2: CrossOver Symmetry Iron Scap (No Measure)


3: 1RM Weighted Pullup (Weight)

Strict Pullup, no kipping, max weight
If you can’t do a pullup with weight, just try to do an unweighted pullup. But, we have weights as low as 1#!! So, even if you mark a “1” as your score, do it!

If you can’t do a strict pullup, then do some scapular retractions. 2×10.


4: Metcon (No Measure)

1) 4×20 Shoulder taps

Scale on box if needed.


2) 4 x 10 Band simulated Bar muscle-ups ( medium to heavy)


3) 8 x 3 / 3 Weighted Rope chin-ups, 3 with right hand on top, 3 with left hand on top


4) 5 x 0:10’s L-sit, 15 Hollow rocks, 15 tuck crunch

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