Main – CrossFit
Mobility Day
Warm-up
1: CrossOver Symmetry Iron Scap (No Measure)
2: Reverse Hypers (3×12 heavy — rest 90 sec)
Strength
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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