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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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Warm-up

1: Crossover Symmetry (No Measure)

https://www.crossoversymmetry.com/what_is_crossover.php

2: Metcon (No Measure)

Tabata:

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

Strength/Skill

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

The post Bandit CrossFit WOD–Thursday, August 28, 2014 appeared first on Bandit CrossFit.

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