Bandit CrossFit WOD–Friday, June 3, 2016

Janice Ferguson
July 31, 2023
Bandit CrossFit WOD–Friday, June 3, 2016

Bandit CrossFit – CrossFit

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1: Back Squat Warmup (No Measure)

1-2 rounds

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.

Extra Work

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

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