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Bandit CrossFit WOD–Thursday, September 25, 2014

Main – CrossFit

Sage Burgener and Casey Burgener on Mental Toughness:

http://www.crossfitinvictus.com/must-read-posts/mental-toughness/

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Warm-up

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:

Legs:
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

Arms/Tspine:
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.

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

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