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: High Bar Back Squat (3×4 @ 90%, 2 min rest)
3: Metcon (Time)
12 Cal Row
36 Double Unders
6 Deadlifts (225/155)
Log total time.
If you don’t have double unders, do singles.
If this weight is too much for you, find a weight that you can safely use. You should not be taking breaks. You should be moving quickly. Each round should be no longer than 2:30 minutes.
5-6 rounds (if you can’t stay consistent, you should stop)
4: Metcon (Weight)
4a) Ring Pushup: 3×10
4b) Pendlay Row: 3×12
4c) Eccentric Ring Dip: 3×6 @ 71X1
These are alternating sets. Do a, then b, then c. Repeat three times.
Log weight for Pendlay row.
Pendlay row: https://www.youtube.com/watch?v=ZlRrIsoDpKg