Bandit CrossFit WOD–Friday, May 13, 2016

Janice Ferguson
July 31, 2023
Bandit CrossFit WOD–Friday, May 13, 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: High Bar Back Squat (3×6 @ 80% of 1RM Back Squat)


3: Metcon (No Measure)

EMOM x 30 min

1st: 6-8 DB Thrusters (challenging weight, must be good technique)

2nd: :30 sec Bike or Ski (your choice)

3rd: 12 Abmat Situps
Rx+: 8-12 GHD situps

If your Inbody says you need arm strength, choose the ski erg. If your InBody says you need leg strength, do the bike.

Extra Work

4: Metcon (No Measure)

4a) DB Bench Press: 3×8

4b) Alternating DB Bent Row: 3×10 (10 each arm)

4c) DB Overhead Tricep Extension: 3×15 (single dbell)

-Alternate between sets.

4.2) 4 sets -:30 sec. single arm farmers carry e/arm, rest at least one minute between sets. Choose a heavy dumbell!

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