Bandit CrossFit – CrossFit
Warm-up
1: Metcon (No Measure)
Do your daily warmup, but be done before class starts, so you can do the following:
3 rounds:
A. 10 Sling Shot Squats (with band around knees), tempo, 23×1, rest 30 seconds
B. 10 Powell Raises each arm, rest 30 seconds
C. Inchworm across floor
Strength
2: Metcon (Weight)
FS/BS: 2 front squat immediately into 4 back squats:
Complete 3 sets of 2FS/4BS @ 94% of your weight from Monday.
Conditioning
3: Metcon (6 Rounds for reps)
6x 100m Sled Drag Run, rest 2:00 min b/w sets, 45/25# on top of sled
If not enough sleds, partner up. Rest should still be 2 minutes. Partner will just jog down to the other side with you.
Go from door to stop sign. Or, if class is too big, walk to stop sign and go from stop sign to 200 BCFit road mark.
Times should be consistent.
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