Bandit CrossFit – CrossFit
1: Bandit Daily Warm up (No Measure)
Run, row, or airdyne
10 Pass Throughs
10 Rotational Dislocates (each side)
2: Metcon (Weight)
FS/BS: 3/6 x 3 sets @ 85% of 1RM
3: 10 Minute Max Assault Bike (Calories)
10 min max calorie assault bike
immediately into 10 min “cooldown” ride on assault bike
If workout must be split into two groups, row for cool down, while group 2 does air bike test.
Do not click RX unless you ride Assault Bike. Air Dyne is not the same as Assault Bike.