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
This must be done before class starts. The barbell warm up will begin at 5 minutes after.
You do not need weightlifting shoes today.
2: Bandit Barbell Snatch Warmup (No Measure)
Don’t forget duck walks and Sotts press.
Conditioning
3: Metcon (Time)
4 Rounds For Time:
Air Bike 20 Cal
15 Push Press, 75/55#
15 Abmat Situps
15 Goblet Squats, 53/35#
Run 200m
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