Bandit CrossFit – CrossFit
Warm-up
1: Back Squat Warmup (No Measure)
1-2 rounds
10 Kneeling Glute Mobilization
10 Overhead Lunges (single arm/opposite leg/in place)
10 Sling Shot Squats 23×1
10 Kettlebell Squat and Reach
Strength
2: HBBS 3×2@ 95%, 2 minute rest
Conditioning
3: Metcon (Time)
Conditioning: 5-7 Rounds:
15/12 Cal Assault Bike
15 DB Thrusters (choose challenging weight, but you should be able to do big sets.
8 Burpee over bar
45 sec rest walking
Score: Total time.
Comment: How do you know if you should do five or seven rounds? If you begin to start falling off in consistency, you should only do five. If you can hold the pace, then go for six or seven rounds.
Extra Work
4: Metcon (No Measure)
4.1a) Ring Pushup, weighted as able: 3×10
4.1b) Bent Over Row: 3×10
4.1c) Banded Tricep Extension: 3×15
alternating sets, rest as needed between sets
4.2)80 pushup position shoulder taps
*don’t twist when instigating touch
*if easy, you may use a dip belt or weight on back
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