Bandit CrossFit – CrossFit
Warm-up
1: Front Squat Warmup (No Measure)
2 rounds:
10 Kneeling Glute Mobliization (each side)
10 Spiderman Lunge Hands Elevated/Rotation (each side)
Banded Front Rack Stretch :30 sec hold
10 Front Squat with BB
2: Metcon (No Measure)
2 rounds:
250m row
7-10 Barbell Thrusters
10 Hanging Scap depressions
2 Strict Pullups
5 Kipping Pullups
Conditioning
3: Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
Strength
4: Good Mornings (3×10, HAP–but with good form)
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