Bandit CrossFit – CrossFit
Warm-up
Bandit Barbell Snatch Warmup (No Measure)
Strength
3-Position Snatch
Mid-hang, hang above knee, low hang
6 sets
90 sec rest
Conditioning
Metcon (Time)
5 Rounds:
400m run/500m row/20 cal bike/20 cal ski erg (you pick)
20 Pushups
15 Goblet Squats (53/35)
Extra Work
Metcon (No Measure)
To be done before or after class.
Skill/Midline:
A) 10 min. E2MOM – 2 MU + 3 ring dips + 15 sec. Support position hold
B) 5 sets of 8 (L/R/Center =1) – Floor wipers w/appropriate weight
Floor wiper demo:
https://www.youtube.com/watch?v=werJ2lOs_hE
(you can also use a barbell—make sure your back does not arch—try to hold hollow body position.)
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