Bandit CrossFit – CrossFit
Warm-up
1: CrossOver Symmetry Iron Scap (No Measure)
Test
2: ME Strict Dips on Dip Horn (AMRAP – Reps)
Do as many strict dips as you can in an unbroken set. Even if you only get one, that counts!
Elbows must bend 90 degrees in the bottom and must lock out at the top.
If you can’t do any at all, then scale them with a box, and log the number you get. Just don’t click “RX.”
Gymnastics
3: Metcon (No Measure)
1) 5 x 5 Band Resisted Push-ups (Red mini)
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2) 5 x 3 Skin the cats
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3) 8 x 4 Ring Simulated HSPU ( Medium to heavy)
https://instagram.com/p/vkRi01PDSn
Make sure there is constant movement in the press, if you pause on the reps, get a smaller elastic
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4) 5 x
20 Hollow Rocks
20 Arch rocks
10 Tuck Crunch
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