Bandit CrossFit – CrossFit
Warm-up
1: CrossOver Symmetry Iron Scap (No Measure)
Conditioning
2: Metcon (No Measure)
25 MIN EMOM:
1st: 3-5 Strict Pullups (men) women, do 1-3 + ABike remaining time
2nd: 7 DB Shoulder Press (moderate weight) + ABike
3rd: 5 Burpees + Bike
4th: 20 Double Unders + Bike
5th: 2 Wall Walks + Bike
If you can’t do double unders, just do singles.
Stagger the start at different stations, if needed.
If the class is too big, some can use ski ergs. If still too big, use rowers. But, you have to be fast in and out of the rowers if you intend to use it. You will only have about 30 seconds of work on it every minute.
All airbiking, skiing or rowing should be low intensity. Just stay moving and working.
Mobility
3: Metcon (No Measure)
ROM WOD: https://romwod.com/workout/misfit-takeover/
16 Minutes
Twisted Cross, Saddle, Seated Straddle, Bound Angle
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