Bandit CrossFit – CrossFit
Warm-up
1: Metcon (No Measure)
Crossover Symmetry
Lacrosse Ball in shoulders
Banded Stretches from rack
Gymnastics
2: Metcon (No Measure)
2.1) 1 x Max Effort
Strict Ring muscle-up
scale options: https://vimeo.com/162485846
then 3 x 60% of reps
2.2) 4 x
• 3-5 Strict Weighted Pull-ups ( try to increase weight)
+ ( drop weight)
• 4-8 Kipping pull-ups ( no weight) Gymnastic kip
2.3) 3 Rounds of the Push-up 5 complex Band resisted (light)
Push-up 5 complex demo
https://instagram.com/p/t0eg7ivDa0/?taken-by=seancarllind
2.4) 3 x 10
Elastic Support Pull-ups ( Medium to heavy)
pause arms on hips for 1’s
https://www.youtube.com/watch?v=tlFLWcR_mXo
2.5) 4 x
20 Hollow rocks + 30 Sit-ups
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