Bandit CrossFit – CrossFit
Willing Participant: http://wordswithlisbeth.com/2015/05/24/a-willing-participant/
A reminder for all who forget that we are the masters of our fates and the captain of our souls.
Warm-up
1: Bandit Daily Warm up (No Measure)
Run, row, or airdyne
10 Pass Throughs
10 Rotational Dislocates (each side)
Hip Circuit
Strength
2: Metcon (Weight)
FS/BS: 2/4 x 3 sets @ 95%;
3 FS followed immediately by 6 BS @ 95% of FS
Conditioning
3: Metcon (6 Rounds for time)
3 sets @ high effort
10 TnG Power Snatch, 95/65#
Row 300m
rest 2 min b/w sets
+
3 sets @ high effort
10 Wall balls, 20/14#
10 Cal Air Bike
rest 2 min b/w sets
If class is large, one group do Part 1, while the other does part 2.
The rest between the two pieces is just long enough to get yourself set up. Don’t dillydally around.
Please log your time for each round. Round to :30 or :00 to make it easier on yourself.
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