Bandit CrossFit WOD–Tuesday, January 12, 2015

Janice Ferguson
July 31, 2023
Bandit CrossFit WOD–Tuesday, January 12, 2015

Bandit CrossFit – CrossFit

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1: Metcon (No Measure)

Ido Squat Clinic:

Ido Scapula Mobilization Routine:

Then, do the following to get the blood moving:

2 rounds

5 cal ski erg

5 cal bike

5 burpees


2: Metcon (AMRAP – Rounds and Reps)


10 Burpees

25 DU

Do one minute of practice on DU. I would hate for you to miss out on these burpees.

If you scale double unders, then just count your round as complete, but don’t click “Rx.”


3: Metcon (Weight)

10×10 Seated Dumbbell Press (unbroken) – rest as needed between sets.

Use a heavy weight, but one that you can do UB. If you have a partner, take turns pushing into each others backs.

Log the heaviest weight that you used. Note how many sets you got with that weight in the comments.

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