Bandit CrossFit WOD–Thursday, August 28, 2014

Main – CrossFit

Today we’re focusing on core, strength work and stretching. No gut check. Mon-Wed have been rough enough this week. Enjoy this break. Tomorrow is right back to business.

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1: Crossover Symmetry (No Measure)

2: Metcon (No Measure)


4 minutes, Russian Twist with KB or DB
4 minutes, Hollow Rock (or hold)


3: Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes

10 Russian Box Step Ups w/DB
25 meter OH PVC/Band/KB walk

Use weights that are challenging, but that you can manage.

For Russian step up, try 20″ box.

One round is worth 11 points.

Cool Down/Stretching

4: Metcon (No Measure)

Spend the rest of class stretching in the following poses: (spend one minute per side, at least)

Pigeon pose
Left front split
Right front split
Middle Split
Couch Stretch
Hamstring stretch on rack
Thoracic Spine (Foam Roller/hold kettlebell)
Lacrosse Ball on shoulder blades
Lacrosse Ball on pectorals
Arm stretch series with band on pullup rack

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