Bandit CrossFit – CrossFit
Warm-up
1: CrossOver Symmetry Iron Scap (No Measure)
Test
2: 1 Min AMRAP Pushups (AMRAP – Reps)
Do a max effort set of pushups in 1 minute
Gymnastics
3: Metcon (No Measure)
1) 7 x 4 Strict Weighted Chin-ups
Increase weight each set
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2) 5 x 3 Bar Simulated Muscle-ups ( https://instagram.com/p/xYY5JmPDX2 )
Heavy Band
Slow–Each rep should be 7 seconds
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3) 7 x 3 Ring Flys (Keep arms Straight)
Demo & Scale in Video
https://instagram.com/p/115Y5rPDY4
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4) 8 x 20’x 20′
Chest Facing wall Sideways handstand Walking
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5) 5 x
20 Hollow Rocks
20 Arch rocks
10 Tuck Crunch
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