Bandit CrossFit – CrossFit
Warm-up
A) 5 sets – 5 hollow ring pullups + 20 sec. L-sit hold
B) ABC Snatch Warmup
C) Sotts Press 4×5, 60 second rest, HAP, but with perfect form
Conditioning
Metcon (Calories)
10 minute Assault Bike
At the beginning of every minute complete 7 sec max cal
(log total calories) Try to stay consistent on every round.
rest 5 min
10 min row @ conversational pace (no score)
Strength
Metcon (Weight)
EMOM x 10 min:
odd min- 15 sec max reps strict press @ 50%
even min – 10 Good Mornings
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