Bandit CrossFit WOD–Thursday, July 16, 2015

Bandit CrossFit – CrossFit

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Warm-up

1: CrossOver Symmetry Iron Scap (No Measure)

Gymnastics

2: Metcon (No Measure)

1) 5 x 0:35’s Chest Facing wall Handstand Shoulder taps AMRAP

rest 90-180’s

Scale: Feet on Box in Pike

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2) 3 x 10 Cuban Press (5-15lbs bar)

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

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3) 5 x ( 45lbs plate) 15 Wrist roll ups with flexion + 15 roll ups with extension

http://instagram.com/p/xQl2xRPDX_/?modal=true

Mobility

3: Metcon (No Measure)

ROM WOD: MISFIT TAKEOVER (22 minutes)

https://romwod.com/workout/misfit-takeover/

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