Bandit CrossFit – CrossFit
Warm-up
1: Metcon (No Measure)
Ido Squat Clinic: https://www.youtube.com/watch?v=xPwG2hqnOx0&list=PLw6fPTOydIXyohFJNLMYJ2HO8hbnE6TB3
Ido Scapula Mobilization Routine: https://www.youtube.com/watch?v=y4Wo095zPnc&list=PLw6fPTOydIXyohFJNLMYJ2HO8hbnE6TB3&index=3
Then, do the following to get the blood moving:
2 rounds
5 cal ski erg
5 cal bike
5 burpees
Conditioning
2: Metcon (AMRAP – Rounds and Reps)
12 MIN AMRAP
10 Burpees
25 DU
Do one minute of practice on DU. I would hate for you to miss out on these burpees.
If you scale double unders, then just count your round as complete, but don’t click “Rx.”
Strength
3: Metcon (Weight)
10×10 Seated Dumbbell Press (unbroken) – rest as needed between sets.
Use a heavy weight, but one that you can do UB. If you have a partner, take turns pushing into each others backs.
Log the heaviest weight that you used. Note how many sets you got with that weight in the comments.
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