Bandit CrossFit – CrossFit
Warm-up
1: Team USA Dynamic Warmup (No Measure)
http://aerobiccapacity.com/workouts/the-team-usa-dynamic-warm-up/
Conditioning
2: Metcon (Time)
Teams of Two or Three:
4 rounds:
400 meter run
20 Burpees
Sled Pull 45/25#
20 Wall Balls
This is done relay style. All partners do the entire workload of each exercise, and then move on to the next exercise. This means all partners may be working simultaneously, but only one person can be doing a particular exercise.
For example, if you finish the 400 meter run before your partner ahead of you finishes their burpees, you have to wait for your partner to finish all 25 burpees before you start yours.
You will need to strategize to make sure that one person doesn’t cause a bottleneck. Teams will be grouped with similar abilities to help prevent this.
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