Bandit CrossFit – CrossFit
Warm-up
1: Bandit Daily Warm up (No Measure)
Run, row, or airdyne
10 Pass Throughs
10 Rotational Dislocates (each side)
Hip Circuit
2: Crossover Symmetry (No Measure)
https://www.crossoversymmetry.com/what_is_crossover.php
Skill
3: Metcon (No Measure)
10-15 minutes rope climb practice
Conditioning
4: Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP
400 meter run
3 rope climbs
Run counts as one rep. You must finish it to count it.
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