Bandit CrossFit – CrossFit
Warm-up
1: Front Squat Warmup (No Measure)
2 rounds:
10 Kneeling Glute Mobliization (each side)
10 Spiderman Lunge Hands Elevated/Rotation (each side)
Banded Front Rack Stretch :30 sec hold
10 Front Squat with BB
Strength
2: Front Squat (Work to 3RM for the day)
Conditioning
3: Metcon (Weight)
12 MIN EMOM:
Min 1: 7 Front Squats, 205/135 – no rack
Min 2: 70 Double Unders
Min 3: 7-10 Strict C2B Pull ups
Scale weight and pullups as needed.
Stop double unders, no matter where you are, at :45, unless you are someone who is VERY proficient at them.
Log weight for front squats as score.
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