Bandit CrossFit – CrossFit
Warm-up
1: CrossOver Symmetry Iron Scap (No Measure)
Test
2: 1 Min AMRAP Strict Pullups (AMRAP – Reps)
Chin must come over the bar. Do not count the rep if it does not come over the bar.
Gymnastics
3: Metcon (No Measure)
1) 12 x 3 Weighted Negative Pull-ups ( 7’second count from top to bottom)
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2) 3 x Max Effort Ring Rows
Rest 2:00 Between Sets
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3) Push-up 5 Complex ( full 5 Rounds)
Wear a weight vest 15-45lbs
Demo: https://www.youtube.com/watch?v=2qnFiRL2dA8
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4) 5 x 1:45 Chest Facing wall handstand Hold
Scale: pike position feet on 30″ box
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5) 4 x
15 hollow rocks
15 Tuck Crunch
20 Arch Rocks
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