Bandit CrossFit – CrossFit
1: Back Squat Warmup (No Measure)
10 Kneeling Glute Mobilization
10 Overhead Lunges (single arm/opposite leg/in place)
10 Sling Shot Squats 23×1
10 Kettlebell Squat and Reach
2: HBBS 3×2@ 95%, 2 minute rest
3: Metcon (Time)
Conditioning: 5-7 Rounds:
15/12 Cal Assault Bike
15 DB Thrusters (choose challenging weight, but you should be able to do big sets.
8 Burpee over bar
45 sec rest walking
Score: Total time.
Comment: How do you know if you should do five or seven rounds? If you begin to start falling off in consistency, you should only do five. If you can hold the pace, then go for six or seven rounds.
4: Metcon (No Measure)
4.1a) Ring Pushup, weighted as able: 3×10
4.1b) Bent Over Row: 3×10
4.1c) Banded Tricep Extension: 3×15
alternating sets, rest as needed between sets
4.2)80 pushup position shoulder taps
*don’t twist when instigating touch
*if easy, you may use a dip belt or weight on back