Bandit CrossFit – CrossFit
Warm-up
1: Deadlift Warm Up (No Measure)
1 Round:
10 Goblet Squat 23×1
10 Rear Foot Elevated Split Squat (10 each leg, choose weight)
10 Single Leg Deadlift (each leg)
:30 Samson Stretch (each side)
Recheck with 10 Goblet Squats.
Are you able to get more depth in the squat? Is the posterior chain fully firing?
Conditioning
2: Metcon (Time)
21-15-9:
Dead Lift, 225/135
Pushups
Rx+ 275/185#
Extra Work
3 : Metcon (2 Rounds for reps)
2 minutes of max rep Double unders
rest 1 minute
2 minutes of max rep Double unders
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