Main – CrossFit
Recovery Thursday! Also, we’ll be watching the LIVE CrossFit Open 14.2 announcement.
Warm-up
1: Bandit Daily Warm up (No Measure)
Run, row, or airdyne
10 Pass Throughs
10 Rotational Dislocates (each side)
Hip Circuit
Skill/Conditioning
2: Jerk Dip Squat (4×4 @ 75% of 1RM Jerk — 90 sec rest)
https://www.catalystathletics.com/exercises/exercise.php?exerciseID=194
Strength
3: Metcon (AMRAP – Rounds and Reps)
4 Min AMRAP
Hollow Rocks
Bend knees to scale for hollow rocks if needed.
Mobility
4: CrossOver Symmetry Iron Scap (No Measure)
5: Metcon (No Measure)
After you do the IRON SCAP, or whle you are waiting for a Crossover Symmetry Station, spend the rest of class mobilizing your shoulders:
1. Foam Roll T-Spine/Lats
2. Voodoo Floss Shoulder/Tricep/Bicep
3. Barbell Smash Shoulder
4. Lacrosse Ball Shoulder Blades
5. Lacrosse Ball Traps on rack
6. Smash armpit with bar in rack
7. Band stretches on rack with arms.
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