Bandit CrossFit WOD–Thursday, March 13, 2014

Janice Ferguson
July 31, 2023
Bandit CrossFit WOD–Thursday, March 13, 2014

Main – CrossFit

Mobility Day

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1: CrossOver Symmetry Iron Scap (No Measure)

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


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)

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