Bandit CrossFit WOD–Thursday, September 25, 2014

Main – CrossFit

Sage Burgener and Casey Burgener on Mental Toughness:

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1: CrossOver Symmetry Iron Scap (No Measure)

2: Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP

400 meter run
15 sole to sole situps
20 calorie row
15 Russian twists

Beach Brawl competitors, this should be at a very easy pace. It is really just to keep you active and moving.

On Friday, you should only run/row/swim or do something for very light cardio and then do some mobility work and stretching.

3: Metcon (No Measure)

Moblity Work:

2 minutes per leg foam roll (focus on quads and IT band)
2 minutes per hamstring lacrosse ball
2 minutes per side couch stretch
2 minutes per side hamstring stretch

2 minutes foam roll back and Tspine
2 minutes each scapula lacross ball
2 minutes each side lacrosse ball in traps on pullup rig

Low Back/Glutes:
2 minutes lacrosse ball in low back both sides
2 minutes lacrosse ball/supernova ball (large blue one) in each glute/piriformis
2 minutes pigeon stretch each side

Do these as time allows. If you feel there is an area you need more work on, skip around and do that one.

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