Bandit CrossFit – CrossFit
Warm-up
Ido’s Scapula Mobilization Routine (No Measure)
https://www.youtube.com/watch?v=y4Wo095zPnc
2: Metcon (Weight)
1 RM Weighted Dip (on dip horn)
If you aren’t able, then do a ME UB set of Dips (scaled, if necessry–this should be a benchmark in WODIFY, I can make it into one if you can’t figure it out.)
Conditioning
3: Metcon (Calories)
4 rounds:
20 sec ME Assualt Bike, 2:40 rest
then:
15 minutes of
30 sec at 90% + 30 seconds off the bike, or resting
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