Bandit CrossFit – CrossFit
Bring a friend to the gym today!!
Warm-up
1: Bandit Daily Warm up (No Measure)
Run, row, or airdyne
10 Pass Throughs
10 Rotational Dislocates (each side)
Hip Circuit
2: Metcon (No Measure)
Group Warmup:
1) Wallball race
2) Burpee technique overview.
a. Standards
b. Scaling options
c. Practice/Corrections by Coach
3) Abmat situp technique overview
a. Standards (hands touch floor and toes)
b. Scaling options
c. Practice/Corrections by Coach
Conditioning
3: Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP
200 meter run
15 Abmat Situps
10 burpees
Run counts as one rep. Must finish run to count it.
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