Bandit CrossFit – CrossFit
Warm-up
1: Bandit Daily Warm up (No Measure)
Run, row, or airdyne
10 Pass Throughs
10 Rotational Dislocates (each side)
Hip Circuit
2: Front Rack Step Up (3×8 (each leg), rest 30 seconds)
3: Single Leg Deadlift (Kettlebell) (3×10 each leg, rest 30 seconds)
Demo/Progressions:
https://www.youtube.com/watch?v=7uA1PLNIWK8
Use one kettlebell on the load-bearing side.
Conditioning
If the class is large, half of the class will start the ski erg and the other half can run.
There is no scheduled rest. When you finish one part, move to the other. Log your time for each round.
4: Metcon (6 Rounds for time)
Part 1:
3 sets at high effort:
Ski Erg 300m
6-8 Pull Ups
rest 2 min b/w sets
then
Part 2:
3 sets @ high effort
Run 400m
12-15 Abmat Situps
rest 2 min b/w sets
5: Metcon (10 Rounds for time)
Level 4:
5 sets @ high effort
Ski Erg 400m
6-8 CTB Pull Ups
rest 2 min b/w sets
-then-
5 sets @ high effort
Run 400m
12-15 Unbroken Toes to Bar
rest 2 min b/w sets
If you did Toes to Bar yesterday, do 8 GHD situps.
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