Bandit CrossFit – CrossFit
1: CrossOver Symmetry Iron Scap (No Measure)
2: Kettlebell Squat and Reach (No Measure)
3×8 each side.
Alternate your sets with the following:
3×10 OHS with PERFECT technique. Use PVC if you have to.
3: 1 Min ME Pistols (AMRAP – Reps)
Must be alternating.
Must be good reps.
2: Metcon (No Measure)
A.) 8 x 1-3 Strict HSPU + 3-5 Kipping HSPU
(If unable to perform Strict HSPU then scale with feet on box in pike position)
(For Kipping HSPU perform 3-5 Band resisted Push-ups)
B.) 4 x 15 ( Weighted: 25-45lbs)
Single bar or Parallel bars
C.) 10 EMOM of:
1st: 1 Rope Climb (+25-45lbs Weight vest, if possible) Use legs
2nd: 3-5 Ring Dips, tempo 33×1
(Split class into two groups, if needed.)
D.) 3x 20 Hollow Rock + 20 Arch Rock
(If unable to rock, hold each pose for :20 seconds)