Bandit CrossFit – CrossFit
Warm-up
1: Ido’s Squat Clinic Routine (No Measure)
https://www.youtube.com/watch?v=xPwG2hqnOx0
2: Ido’s Scapula Mobilization Routine (No Measure)
https://www.youtube.com/watch?v=y4Wo095zPnc
3: Metcon (No Measure)
Turkish Get Up Practice. See Jeff Martone’s Kettlebell Book in the gym.
(On the table under the computer.)
Conditioning
4: Metcon (AMRAP – Rounds and Reps)
30 Minutes AMRAP:
400 meter run
2 TGU
12 air squats
50’ bear crawl
:30 side plank hold (both sides)
50 jump rope
2 wall walks
Run counts as 1 rep. Must be completed to count it.
Bear Crawl counts at 1 rep. Must be completed to count it.
Each round is worth 68 points.
Start wherever you want. Also, substitute whatever you like: do ski erg, air bike, row instead of run. Do singles or doubles.
Just make sure to note any deviation.
You don’t have to do too significant of warmup. The idea for this is to just stay moving at a consistent pace for 30 minutes.
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