Bandit CrossFit – CrossFit
Warm-up
1: Metcon (No Measure)
Bike, Row, Ski, Run 3-5 minutes (choose one)
Rope Climb Practice
Monkey Bar Practice
Do this for 20 minutes, then get set up for workout
Conditioning
2: Metcon (AMRAP – Rounds and Reps)
30 Minute AMRAP:
400 meter run
100 foot bear crawl
20 cal bike
Monkey Bar pass (first do old rig, then on to new rig–and go as far as you can through it)
20 cal ski
20 Walking Lunges
100 foot farmer carry (use anything you want)
2 Rope Climbs
Run and monkey bars count as 20 reps if you finish. If you start, it counts as 10.
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