Bandit CrossFit – CrossFit
Warm-up
Squats must start at 10 after class starts.
1: Kettlebell Squat and Reach (No Measure)
Demo:
https://www.youtube.com/watch?v=emPSClF6kHU
1×20 reaches (10 each side)
2: Metcon (No Measure)
2 rounds:
10 Duck Walks with sling shot
10 Plate Circles
10 Barbell Cleans
10 Burpees
Strength
3: Front Squat (20 minutes to find 1RM Front Squat)
Start with some warm up sets of 5’s,3’s, and 2 reps, and then move to heavy singles. Check your current max, and plan your attempts based around trying to exceed that number. Meaning your third or second to last attempts should be at or near your current 1RM.
Conditioning
4: Metcon (Time)
3 Rounds For Time:
400m run
25 Abmat Situps
15 Thrusters (95/65)
Level 4:
800 meter run
GHD Situps
Thrusters 135/95#
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