Bandit CrossFit WOD–Thursday, January 22, 2014

Main – CrossFit

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Gymnastics

1: Metcon (No Measure)

1. Wrist roll-ups 25-45lbs ( 20 total reps)

1 rep is from bottom to top. http://instagram.com/p/xQl2xRPDX_/?modal=true

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2. 3 x 15 Cuban press with 15lb Bar

https://www.youtube.com/watch?v=yiGNewVNbZY

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3. Strict Muscle Up Practice 2x 5-8 reps

Use ring thing, rings with box, or do negatives.

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4. Pancake Stretch 25lbs on Small of back

Hold for 3:00

http://instagram.com/p/dC2sz8PDdx/?modal=true

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5. Slow recovery run: 10 minutes.

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