Bandit CrossFit – CrossFit
Warm-up
1: Deadlift Warm Up (No Measure)
1 Round:
10 Goblet Squat 23×1
10 Rear Foot Elevated Split Squat (10 each leg, choose weight)
10 Single Leg Deadlift (each leg)
:30 Samson Stretch (each side)
Recheck with 10 Goblet Squats.
Are you able to get more depth in the squat? Is the posterior chain fully firing?
Conditioning
2: Metcon (5 Rounds for reps)
5 Rounds:
3 min running clock:
15 Deadlift (185/125)
15 KB Swings (70/53)
Max Ring MU in remaining time
rest 1 min
Score:
5 rounds for reps (score will be number of muscle ups completed
Strength
3: Metcon (Weight)
Every OTHER Minute on the Minute x 8 minutes:
BS x 3 @ 90% + 15 GHD Situps
Extra Work
To be done on your own time.
4: Metcon (No Measure)
5 MIN EMOM: 3 Shoulder to OH @ 75% starting on the ground
5: Metcon (No Measure)
14 min alt. EMOM
E- 10 alt. pistols
O- HS hold on wall + 4 lateral steps in each direction
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