Bandit CrossFit – CrossFit
Warm-up
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
Strength
2: High Bar Back Squat (1 rep EMOM for 10 Minutes (heavy 80-90%))
Conditioning
3: Metcon (Time)
3 Rounds:
Row 500 Meters
12 DL (225/185)
21 Box Jump Overs (24/20)
Extra Work
4: Double Under 5 Min AMRAP (AMRAP – Reps)
Do as many Double Unders as you can in 5 minutes.
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