Bandit CrossFit WOD–Thursday, March 6, 2014

Janice Ferguson
July 31, 2023
Bandit CrossFit WOD–Thursday, March 6, 2014

Main – CrossFit

Recovery Thursday! Also, we’ll be watching the LIVE CrossFit Open 14.2 announcement.

View Public Whiteboard


1: Bandit Daily Warm up (No Measure)

Run, row, or airdyne
10 Pass Throughs
10 Rotational Dislocates (each side)
Hip Circuit


2: Jerk Dip Squat (4×4 @ 75% of 1RM Jerk — 90 sec rest)


3: Metcon (AMRAP – Rounds and Reps)


Hollow Rocks

Bend knees to scale for hollow rocks if needed.


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.

The post Bandit CrossFit WOD–Thursday, March 6, 2014 appeared first on Bandit CrossFit.

Continue Reading

pushpress gym management software for boutique gyms and fitness studios