Main – CrossFit
Warm-up
1: CrossOver Symmetry Iron Scap (No Measure)
Gymnastics
2: 1 Min ME Ring Dips (AMRAP – Reps)
Do as many rings dips as you can in one minute. They do not have to be unbroken.
Add weight for rx+, note your weight in comments.
3: Metcon (No Measure)
1) Rope pull-ups ( Ladder)
1, 2, 3, 4, 5, 6, 4, 2, 1
Each set Feet cannot touch the ground and alternate hand position each set. Take about 45-60 seconds between each set and add weight if possible. Scale with feet on floor if needed
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2)1 x Max effort Box assisted Strict Pull-ups
3 x 65% of the reps ( rest 60’s between)
https://instagram.com/p/wIahxivDcZ/?modal=true
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3) 8 x 6 Weighted scapular depressions (10-25lbs)
Perform each rep slow and controlled
https://www.youtube.com/watch?v=26jX_jP2AxY
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4) 4 x 12 bar Simulated Muscle-ups (Medium tension)
https://instagram.com/p/xYY5JmPDX2/?modal=true
5) 4 x 30 Alternating single leg toes to bar
https://instagram.com/p/vkQJU2vDb0/?modal=true
After each set hold Tuck position with knees above crease of hip for 0:10’s
Scale to 6 x 20 ALT if need be: Total amount of reps to be performed is 120
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