Bandit CrossFit – CrossFit
Warm-up
Things you could do on your own (ask a coach if you need help):
500 meter ski or row
10 Sling Shot Squats
10 Hanging Scap Depressions
5 Kip Swings Hollow/Arch
3-5 Strict Pullups + 5 Kipping Pullups
1: Bandit Barbell Snatch Warmup (No Measure)
Conditioning
2: Metcon (4 Rounds for time)
4 Rounds For Time:
5 minute running clock:
30 Wall Ball (20/14)
:30 Plank Hold
15 Pullups (only if you can do them in an unbroken set) If you can’t, then do 10 kipping pull-ups in as few sets as possible. If you ever get to singles, then switch to ring rows.
Use remaining time each round to rest.
Strength
3: Snatch + OHS (2 Snatch + OHS 8 MIN EMOM )
Only OHS the weight if you have perfect form. If you struggle, then reduce the weight of this to whatever you can safely OHS.
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