Bandit CrossFit WOD–Thursday, July 28, 2016

By
Janice Ferguson
July 31, 2023
Bandit CrossFit WOD–Thursday, July 28, 2016

Bandit CrossFit – CrossFit

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Warm-up

1: CFNE Bulletproof Shoulders (No Measure)

Demo: https://www.youtube.com/watch?v=ACAz6HFj1xE

Gymnastics

2: Metcon (No Measure)

2.1)

5 sets:

-3 Strict False Grip chin-ups (rings)

-ME False Grip Hang from rings

2.2)

6 sets:

-1 Rope climb with legs

-3-8 Strict pull-ups https://vimeo.com/175741058

-6 Beat swings https://vimeo.com/175745155

2.3)

5 x 10

Band resisted Scapular protractions

https://vimeo.com/175146552

2.4)

6 x 1:00-1:30

Chest Facing wall HandStand Holds

2.5)

6 x 0:20’s

Arch Body holds https://vimeo.com/175175757

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