Bandit CrossFit – CrossFit
Warm-up
1: Back Squat Warmup (No Measure)
1-2 rounds
10 Kneeling Glute Mobilization
10 Overhead Lunges (single arm/opposite leg/in place)
10 Sling Shot Squats 23×1
10 Kettlebell Squat and Reach
Strength
2: Metcon (Weight)
4×7/13 FS/BS at 94% of Monday’s weight, rest 2 minutes
Skill
3: Metcon (No Measure)
Alternating sets:
3a: 4x ME Ring Pushups (turn out at top of each rep)
3b: 4x ME Strict Pullups (maintain hollow body position)
Conditioning
4: Metcon (4 Rounds for time)
4×400 meter run (make it challenging, but not so challenging that you lose your pace)
Rest 1:1
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