Bandit CrossFit – CrossFit
1: 5 Minute Squat Warmup (No Measure)
1) Kneeling Glute Mobilization: https://youtu.be/3O2acf8oRVA
2) Spiderman Lunge and Hip Rotation:
3) Kettlebell Squat and Reach: https://youtu.be/emPSClF6kHU
2: Metcon (No Measure)
Band Warmup/Stretch for five minutes
Then OHS technique review with PVC.
3: Overhead Squat (5×3, work to a heavy triple in 12 min.)
Warm up with several low weight sets before you start “counting” the set in the 5×3.
Also, technique must be perfect, or you should not move up in weight.
4: Metcon (Time)
Run 3 miles.*
*Every 800 meters, do 12 burpees.
Scale this as needed. Effort should be around 20-25 minutes.
RX+: If you have more time, make it a 5 mile run, with 12 burpees every 5 minutes.