Bandit CrossFit – CrossFit
Warm-up
1: CFNE Bulletproof Shoulders (No Measure)
Demo: https://www.youtube.com/watch?v=ACAz6HFj1xE
Conditioning
2: Metcon (No Measure)
10 min @ sustainable pace
5 Tire Flips
100 meter sled pull (choose weight)
15 Burpees
rest 5 min
10 min @ sustainable pace
10 Golf Swing Sledge to Tire L
10 Golf Swing Sledge to Tire R
10 Medball toss over shoulder (alternating)
Row or Ski 500m
rest 5 min
10 min @ sustainable pace
1 Down and Back on Monkey Bars (new or old rack, you choose)
25’ Double KB OH Walking Lunges, choose weight
1 Climb cargo net (go over and back down if you can)
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