Bandit CrossFit – CrossFit
Warm-up
1: Split Foot Squat (Rear Foot Elevated) w/DB (3×10 per leg, rest 60 seconds)
https://www.youtube.com/watch?v=KWUBs_ybVX8
2: Metcon (No Measure)
2a.) Hip Extensions @ 4022-
2 x 10-12 reps, rest 30 sec **Add weight if possible
2b.) Barbell Roll Outs @ 40X1,
2 x 8-10 reps, rest 30 sec *25#’s plates on bar
Notes: Remember, hip extensions are dynamic in the hip and static in the back.
Conditioning
3: Metcon (AMRAP – Reps)
5 rds of:
15/12 Calories on Rower
*while partner performs Max Effort Pushups
15 (men) 12 (women)
If not enough rowers, some will use assault bikes.
Each partner will do 5 rounds. Score is total pushups for both partners in all rounds.
Scale pushups as needed. If you need to bring rowers in the black room to have easier access to the rack, then do so.
Do not click RX unless both partners do all pushups RX.
*No pushups to the knees.
Please put rowers back in the upright position and clean them off. Do not leave them down.
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