Bandit CrossFit WOD–Thursday, July 14, 2016

Janice Ferguson
July 31, 2023
Bandit CrossFit WOD–Thursday, July 14, 2016

Bandit CrossFit – CrossFit

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1: CFNE Bulletproof Shoulders (No Measure)



2: Metcon (No Measure)

2.1) 7 x 5 Weighted Ring Dips


(Even with the scale, add a weight vest or plate on legs)

(increase weight each set)

2.2) 10 x 3 Kipping HSPU + 0:20’s handstand Hold

(if unable to perform Kipping HSPU, then perform Pike Position push-up with feet on Box)

2.3) Strict Chin-ups 2-3-4-5-5-4-3-2-2-2

If easy, use weight you can manage for all sets, but keep it the same for all sets

2.4) 7 x

• 6 Reverse DB Flys ( Hold at top of movement for 2’s) Medium to heavy

• 8 Scapular Depressions Hold 3’s Each rep (weighted)


Tabata Plank Hold x4 minutes

Tabata Abmat Situps x 4 minutes

Extra Work

This is an optional conditioning workout for Beach Brawlers, or anyone else who wants to do extra work today. Priority is the gymnastics work, but if you have the extra time, come back (or stay after class) to do this work.

3: Metcon (Time)

Run 1200 Meters

40 Alternating Dumbbell Snatches (55/35 lbs)

40 Toes to Bar

Run 800 Meters

20 Alternating Dumbbell Snatches

20 Toes to Bar

Run 400 Meters

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