HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Bandit CrossFit WOD–Thursday, March 13, 2014

Main – CrossFit

Mobility Day

View Public Whiteboard

Warm-up

1: CrossOver Symmetry Iron Scap (No Measure)

2: Reverse Hypers (3×12 heavy — rest 90 sec)

Strength

3: Metcon (No Measure)

EMOM 10 minutes

Even: 8 Squats with sling shot or band at top of knee–keep chest upright, use plate if necessary, drive out knees
Odd: 8 Perfect pushups with band on rack, keep perfect plank/hollow position, also pay attention to hand placement, and keep elbows in.

Scale the numbers accordingly. Also, for pushups, use a band that allows you be strong and perfect in every rep.

Cool Down/Stretching

4: Metcon (Time)

Finish out the class with the following:

Couch stretch (2 minutes each side)
Middle Split (2 minutes)
Front Split (2 minutes e/l)

Foam roll, voodoo floss, lacrosse ball any problem areas.

5: Crossover Symmetry Recovery (No Measure)

The post Bandit CrossFit WOD–Thursday, March 13, 2014 appeared first on Bandit CrossFit.

fill out the form below to get started!

Take the first step towards getting the results you want!