Bandit CrossFit – CrossFit
Warm-up
1.1: Ido’s Squat Clinic Routine (No Measure)
https://www.youtube.com/watch?v=xPwG2hqnOx0
1.2: Ido’s Scapula Mobilization Routine (No Measure)
https://www.youtube.com/watch?v=y4Wo095zPnc
Gymnastics
2: Metcon (No Measure)
For efficiency:
50 Hand Plank Cross Knee to Elbow
25 Hanging Knees-to-Chest @ 2011
50 Elbow Jacks
40 Hand Plank Cross Knee to Elbow
20 Hanging Knees-to-Chest @ 2011
40 Elbow Jacks
30 Hand Plank Cross Knee to Elbow
15 Hanging Knees-to-Chest @ 2011
30 Elbow Jacks
Plank Cross Knee to Elbow Demo:https://www.youtube.com/watch?v=Eg0uTjZvwwM
Elbow plank jack demo:https://www.youtube.com/watch?v=LPJmz_5bdjw
2.2: Metcon (No Measure)
Three sets of;
Single Arm Dumbbell Row x 8 reps each arm @ 2111
Rest as needed
Banded Pull-Aparts x 30-40 reps
Rest as needed
The post Bandit CrossFit WOD–Thursday, July 21, 2016 appeared first on Bandit CrossFit.
