Bandit CrossFit – CrossFit
Warm-up
1: 5 Minute Squat Warmup (No Measure)
1) Kneeling Glute Mobilization: https://youtu.be/3O2acf8oRVA
2) Spiderman Lunge and Hip Rotation:
https://youtu.be/rh5dwl61B00
3) Kettlebell Squat and Reach: https://youtu.be/emPSClF6kHU
Must be done with this in the first five minutes of class.
2: Metcon (No Measure)
400 meter run
2-3 minutes double under practice
Conditioning
3: Metcon (Time)
3 Rounds:
800m run
50 DU
20 Burpees
Strength
4: Close Grip Bench Press (3×3, 60 sec rest)
Work up to 85%, then do 3×3 with a 60 second rest.
Extra Work
5: Shoot Throughs (1×40)
Demo: https://www.youtube.com/watch?v=5ndtEnITur4
Not for time.
Accumulate 40. We only have one set of parallettes, so if you have to share with a group, do them in sets of 3-5 and then rotate through in a line.
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