Bandit CrossFit – CrossFit
Warm-up
1: Deadlift Warm Up (No Measure)
1 Round:
10 Goblet Squat 23×1
10 Rear Foot Elevated Split Squat (10 each leg, choose weight)
10 Single Leg Deadlift (each leg)
:30 Samson Stretch (each side)
Recheck with 10 Goblet Squats.
Are you able to get more depth in the squat? Is the posterior chain fully firing?
Strength
2: Sumo Deadlift (2×4, work up to a heavy 4)
Conditioning
3: Metcon (Time)
3 rounds:
500m Row
12 Hang Power Cleans, 135/95
50 Double Unders
Rx+: 185/135#
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