Bandit CrossFit WOD–Thursday, February 28, 2014

Janice Ferguson
July 31, 2023
Bandit CrossFit WOD–Thursday, February 28, 2014

Main – CrossFit

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1: Crossover Symmetry (No Measure)

2: CrossOver Symmetry Iron Scap (No Measure)

3: Warm-up (No Measure)

Foam Roll T-Spine and Low back


4: Metcon (No Measure)

10 Minute EMOM

10 vertical Kettlebell swings (even)
7 Burpee (with towel) (odd)

Kettlebells must be absolutely vertical at the top. Choose comfortable weight. You must be in a straight line. This was a standard one year at Regionals. Practice it.


5: Metcon (Time)

2 minutes in couch stretch (each leg)
2 minutes in straddle/middle split
2 minutes in left front split
2 minutes in right front split
Check out this video to help you get some help with bands getting into the middle split:

Do the best you can getting down in the splits. You can drop your back knee for the front splits if necessary. Don’t worry if you can’t go too far. Just get to your limit. Make sure to keep your core tight, your back and spine aligned, and your hips aligned in the front split.

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