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
Strength
1: Metcon (Weight)
3 x 4 Front Squats at 60%, 90 sec rest
Conditioning
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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