CFCody & PureFit WOD

AMRAP 7: 3 Kettlebell Swings (53/35) 3 Goblet Front Squats (53/35) 3 Burpees 6 Kettlebell Swings (53/35) 6 Goblet Front Squats (53/35) 6 Burpees 9 Kettlebell Swings (53/35) 9 Goblet Front Squats (53/35) 9 Burpees 12 Kettlebell Swings (53/35) 12 Goblet Front Squats (53/35) 12 Burpees *continue adding 3 reps until 7 min cap. Core ADD ON 1. 8-10 strict T2B 2. 1 min plank hold 3. 10 KB single leg Deadlifts (5 on each side) 4. 1 min boat hold 5. 50 sit up

*1, 2 +1, 3+2+1, 4+3+2+1, 5+4+3+2+1

Mobility WOD: 1)  Barbell Trap Mob - Place a barbell sleeve on the upper trap(at the base of your neck).  The other end of the barbell can be in a squat rack or on someone else's shoulder who is roughly your same height. Raise the affected arm overhead to smash the trap.  Floss by externally and internally rotate your shoulder while rolling the sleeve. 1-2 minutes each shoulder.

2) Trunk recovery Ab smash - Use a softball or lacrosse ball to smash the upper abs.  Lie on your stomach and smash the abs right below your ribs. Start under your sternum than work laterally.  Take a deep breath in, hold, then exhale.  To add to the smash, bring the same side knee up towards your side.  Spend about 2 minutes each side.

New Schedule changes/additions start this week!

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