Bandit CrossFit – CrossFit
Warm-up
1: Metcon (No Measure)
10 Plate Circles around head (both directrions)
10 Arm circles forward and back with plate (both directions)
10 Pass Throughs
10 Dislocates
400 meter run/500 meter row/20 cal AD or ski erg (you pick)
Gymnastics
2: Metcon (No Measure)
1) 5 x 4 Rope Chin-ups + 1 Rope climb with legs
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2) 4 x 0:30’s False Grip Holds on Rings ( +25/15lbs )
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3) 5 x 10 Ring Push-ups ( Lockout & turn out each time)
+
5 In & Out Drill ( Scale as needed )
Demo: https://www.youtube.com/watch?v=LaDwLLAWE0s
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4) 4 x
0:10’s L-sit (hanging, on rings in support, or on parallettes or boxes–you choose)
20 Hollow Rocks or hold :30
20 Arch Rocks or hold :30 (Supermans)
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5) 4x 1:00 Plank hold
Rest for 1 minute
Conditioning
3: Metcon (AMRAP – Reps)
If you have time, or at another time today, spend 15-30 minutes doing the cardio exercise you hate the most:
running, rowing, ski erg, assault bike.
Log distance in as “reps”
Note what unit of measure and what exercise you chose in the notes.
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