Bandit CrossFit, Bandit CrossFit – CrossFit
Warm-up
1: Metcon (No Measure)
5 Minutes:
10 Pass Throughs
Band Stretch Series
10 Lunge and Twist
10 Leg Swings
5 Minutes:
10 Hanging Scap Pullups
5-7 Ring Pushups
10 Jumping Wall Taps
:20 Plank Hold
Conditioning
2: Metcon (No Measure)
30 MIN EMOM:
1st: 1 Strict Pull Ups + 5 Kipping Pull Ups + Air Bike easy in remaining time
2nd: 20’ HS Walk + Air Bike….
3rd: 6-10 Box Jumps (or stepups) + Air Bike….
4th: 30 Double Unders (or singles) + Air bike
5th: 2 Wall Walks + Air Bike
Scale:
Pullups: 7-10 Ring Rows
HS Walk: :20 HS Hold or :20 Plank Hold
Wall Walks: 2-4 Inch worms
The goal is to stay moving. Don’t spend too much time at any one station so that you get robbed of your time on the air bike.
If needed, move the airbikes to the side of the gym by the wall.
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