Bandit CrossFit – CrossFit
Warm-up
A) 4 sets – 5 lateral HS walks on wall e/direction (alt. starting directions)
B) accumulate 60 sec. OH w/ 1 rm strict press
Do not arch back!! Keep your ribcage connected to your hips.
C) 6 min. Alt EMOM
– E – 10 ring pushups w/ feet on box, if possible (inverted pushups)
– O – 30 sec. plank hold on rings
Conditioning
Metcon (Time)
5 Rounds:
5 Power Cleans (135/95)
10 Pullups
5 Strict Ring Dips
rest 1:1
*your goal should be to be unbroken on every single movement and complete the rounds as a sprint
RX+: Chest to bar pullups, 185/125# clean
Strength
Metcon (Weight)
HBBS: 7×2, work up to a heavy double from 60%, rest 90 sec between sets
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