Bandit CrossFit – CrossFit
Warm-up
1: Front Squat Warmup (No Measure)
2 rounds:
10 Kneeling Glute Mobliization (each side)
10 Spiderman Lunge Hands Elevated/Rotation (each side)
Banded Front Rack Stretch :30 sec hold
10 Front Squat with BB
Strength
2: 2/4 Front Squat/Back Squat (6x 2/4 @ 95% of 1RM Front Squat)
Do 2 Front Squats followed by 4 Back Squats
Conditioning
3: Metcon (No Measure)
EMOM x 21 min:
0:00- 10 Wall Balls (20/14)
1:00- 6-8 TTB
2:00- 8 Alt DB Snatch
If time allows, do up to 30 minutes.
Rx+–
30 MIN
15 Wallballs
12 TTB
8 Alt KB Snatch (53/35)
Extra Work
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