Bandit CrossFit – CrossFit
Warm-up
1: CrossOver Symmetry Iron Scap (No Measure)
Test
2: AMRAP Air Squats–1 Minute (AMRAP – Reps)
Do as many air squats as possible in one minute.
Don’t count bro reps. All reps must be below parallel in bottom and fully locked out hips at the top.
In other words, pursue quality over quantity.
Gymnastics
Metcon (No Measure)
1) 8 x 3 Box Muscle-ups
https://instagram.com/p/ysyzuXvDRP/?modal=true
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2) 8 x 2 Rope Climbs with Legs
(wearing a vest 15-45lbs)
Rest 0:45 seconds each set
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3) 3 x 20 Overhead barbell Sit-ups ( add weight if possible)
http://instagram.com/p/v2Zk3avDbt/?modal=true
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4) 5 x
0:15’s Hollow Hold
0:15’s Arch Hold
15 tuck Crunch
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