Bandit CrossFit – CrossFit
1: Front Squat Warmup (No Measure)
2 rounds:
10 Kneeling Glute Mobliization (each side)
10 Spiderman Lunge Hands Elevated/Rotation (each side)
Banded Front Rack Stretch :30 sec hold
10 Front Squat with BB
2: Warm-up (No Measure)
1 Round
10 Cal Ski Erg
10 Hollow Rock (or :20s hold)
10 Arch Rock (or :20s hold)
10 Hanging Scap Depressions
10 Kipping swings
5-7 TTB
5-7 Pushups
Conditioning
3: Metcon (Time)
9 Rounds
9 Thrusters (95/65)
7 TTB
5 Pushups
Rest 60 sec every 3 rounds
Gymnastics
4: Metcon (No Measure)
For quality, not for time:
50 Hollow Rocks
3 minutes of 10 sec on/10 sec off—Arch Hold on bar Demo: (https://www.youtube.com/watch?v=TzmCH2NlkDw)
50 Hollow Rocks
Strength
5: Metcon (Weight)
7 MIN EMOM: 3 Cleans @ 80%
Extra Work
To be done on your own time.
Metcon (No Measure)
6 MIN EMOM: 5 TNG Deadlift @ 60%-70% + 3-5 Strict Chinups
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