Bandit CrossFit WOD–Friday, April 15, 2016

Janice Ferguson
July 31, 2023
Bandit CrossFit WOD–Friday, April 15, 2016

Bandit CrossFit – CrossFit

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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


1: Metcon (Weight)

3 x 4 Front Squats at 60%, 90 sec rest


2: Metcon (AMRAP – Rounds and Reps)

AMRAP in 20 min:

24 Cal Assault Bike

12 Russian KB Swings (choose weight)

48 Double Unders

1 min rest walking
If you can’t do double unders at all, just practice for two mintues. If you can do double unders, then work to get all 48 before moving on. If doing 48 double unders will take you the entire 20 minutes, you fall in the camp with the folks who will practice for 2 minutes.

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