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: High Bar Back Squat (3×6 @ 80% of 1RM Back Squat)
Conditioning
3: Metcon (No Measure)
EMOM x 30 min
1st: 6-8 DB Thrusters (challenging weight, must be good technique)
2nd: :30 sec Bike or Ski (your choice)
3rd: 12 Abmat Situps
Rx+: 8-12 GHD situps
If your Inbody says you need arm strength, choose the ski erg. If your InBody says you need leg strength, do the bike.
Extra Work
4: Metcon (No Measure)
4a) DB Bench Press: 3×8
4b) Alternating DB Bent Row: 3×10 (10 each arm)
4c) DB Overhead Tricep Extension: 3×15 (single dbell)
-Alternate between sets.
4.2) 4 sets -:30 sec. single arm farmers carry e/arm, rest at least one minute between sets. Choose a heavy dumbell!
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