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Bandit CrossFit WOD–Thursday, March 6, 2014

Main – CrossFit

Recovery Thursday! Also, we’ll be watching the LIVE CrossFit Open 14.2 announcement.

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Warm-up

1: Bandit Daily Warm up (No Measure)

Run, row, or airdyne
10 Pass Throughs
10 Rotational Dislocates (each side)
Hip Circuit

Skill/Conditioning

2: Jerk Dip Squat (4×4 @ 75% of 1RM Jerk — 90 sec rest)

https://www.catalystathletics.com/exercises/exercise.php?exerciseID=194

Strength

3: Metcon (AMRAP – Rounds and Reps)

4 Min AMRAP

Hollow Rocks

Bend knees to scale for hollow rocks if needed.

Mobility

4: CrossOver Symmetry Iron Scap (No Measure)

5: Metcon (No Measure)

After you do the IRON SCAP, or whle you are waiting for a Crossover Symmetry Station, spend the rest of class mobilizing your shoulders:
1. Foam Roll T-Spine/Lats
2. Voodoo Floss Shoulder/Tricep/Bicep
3. Barbell Smash Shoulder
4. Lacrosse Ball Shoulder Blades
5. Lacrosse Ball Traps on rack
6. Smash armpit with bar in rack
7. Band stretches on rack with arms.

The post Bandit CrossFit WOD–Thursday, March 6, 2014 appeared first on Bandit CrossFit.

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In this meeting, which will take less than 30 minutes, we want to learn all about you, your health and fitness goals, and how we can help you to reach them!