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Bandit CrossFit WOD–Thursday, December 25, 2014

Main – CrossFit

MERRY CHRISTMAS!

Remember, no class today. Also, no 5 am class tomorrow. Only 9 am and teens and 5:30 p.m.

Saturday Free Community WOD at 9 am.

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Gymnastics

1: Metcon (No Measure)

1. Tabata Hollow Hold–4 minutes

2. Tabata Arch Hold–4 minutes

3. Push Up 5 Series

(video: https://www.youtube.com/watch?v=2qnFiRL2dA8)

Scale pushups as necessary.

4. Box Shoulder Stretch. 4x:20 seconds. Use a couch or a chair, if you have to. Picture Demo: http://theoutlawway.com/2014/12/19/141220/

With the gymnastics work, some of you have been talking about your wrists hurting. Please read this: http://theoutlawway.com/2014/08/06/140807/

Then, spend some time today and everyday stretching and smashing with (foam roller, lacrosse ball, bands) on the areas mentioned: T-spine, lats, biceps, forearms, pecs.

The post Bandit CrossFit WOD–Thursday, December 25, 2014 appeared first on Bandit CrossFit.

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