Cross Country–Monday, June 1, 2015

Janice Ferguson
July 31, 2023
Cross Country–Monday, June 1, 2015

Bandit CrossFit – Cross Country

Summer Hydration Video:

Please watch! Dehyrdation can result in a serious decrease in your performance! If I told you that you could gain up to 10-30 seconds on your 5k time by making sure you were properly hydrated wouldn’t you want to make sure you are taking this seriously!??

View Public Whiteboard


1: Bandit Daily Warm up (No Measure)

Run, row, or airdyne

10 Pass Throughs

10 Rotational Dislocates (each side)

Hip Circuit


2: Box Squat (8×3, find a comfortable weight, 60 sec rest)



3: Metcon (No Measure)

Teach Pullup

Teach Kettlebell Swing


4: Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

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