CFCody WOD

21 min AMRAP: 6/6 uneven KB front rack lunge (70/50) or (50/35) 15/12 cal bike/row 18 Toes 2 bar/knees 2 elbows/med ball sit ups *hold single KB in front rack on one side (opposite side unloaded). Complete 6 lunges on unloaded leg then switch kb and complete 6 lunges on the other unloaded leg.

PureFit WOD

18 min AMRAP: 6/6 lunges 12 calorie bike/row 18 wall ball sit ups *perform 6 lunges on 1 leg then switch and complete 6 on the other leg MWOD: PostWOD: KB Quad Smash:  position KB on upper quad near hip crease, flatten back and slowly push KB into thigh, working down quad, keeping foot neutral.  Start at top again and move foot internally, slide KB down slowly. Start at top again and move foot externally, slide KB down slowly. 2-4 min per leg PostWOD:  Lower abdominal smash -  place a slam ball on the ground.  Lie on the ground with the ball placed just inside the hip bone.  Push down t0 tack the illiacus, psoas, abdominal fascia down. Then lift that leg slightly off the floor to floss the tissue.  Continue for 30-45 seconds. Then twist your upper body towards the ball while smashing down on the ball. Lift that leg again. Contract and inhale for 4 seconds, then relax and exhale for 8 seconds. Continue to contract and relax until you are able to fully relax onto the ball with the leg lifted up.  Spend 2-3 minutes on each side.