Bandit CrossFit – CrossFit
Warm-up
1: Metcon (No Measure)
Spend 10 Minutes Working on Spartan Skills:
Rope Climb
Cargo Net
Monkey Bars
Traverse Wall
Conditioning
2: Metcon (No Measure)
30 MIN EMOM
1st: 30 sec Air Bike
2nd: 10 alt Medball over shoulder (or 6 alt stone over the shoulder outside)
3rd: 30 sec DU
4: 10-15 Burpees
5: 10-15 Russian Twists
Extra Work
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