WOD

4 rounds for time

• 30 slam ball OR med ball situps
• 20 alternating lunge w/ med ball hold

Strength Back Squat - work up to a 1-rep max

Nutrition Challenge Meeting

Wednesday, October 17th at 5:00

This is a partner challenge, partner does not have to be a Crossfit Cody member.  There is a WOD before and after the challenge to be done on designated days.  Participants can choose from; macros, paleo, whole 30, etc.  There will be a weekly nutrition class as well to help with your success in this challenge.

PureFit 4  Rounds 200 M Row/Bike 10 Med Ball Sit Ups 10 Alternating lunge with Med Ball Mobility WOD: PreWOD-Hip adductor stretch - this movement will allow you to open your hips/drive your knees out while squatting to improve squatting mechanics.  Place a thick band around the rack about a foot off the ground. Squat down and place one leg out to the side, knee locked, toes towards the ceiling.  Grab the band with both hands near the rack. Keeping toes towards the ceiling, fall back to drop your bottom to the ground. Then use the band to pull you back up. If you don't feel the stretch in the inner thigh, move the straight leg back more. Do 15 reps on each side.  Variations - if you have full range of motion(FROM) in the ankle, knee and hip place the band high in the hip of straight leg and do above exercise. If lacking ankle mobility, rise up onto the toe of the support leg. If lacking knee or hip ROM, place the band around your back for support and don't drop your bottom all the way to the ground. PostWOD - Couch stretch with PVC pipe-  Perform the couch stretch with right leg against wall and left leg lunging forward. Keep the abs and right glute tightened at all times.  Place the left forearm on the left leg and grab the end of the PVC pipe. Reach the right arm over head and grab the other end of the PVC. Reach the arm high to place a stretch on the lats and downstream too.  Take 5 deep slow breaths in this position. Repeat on the other side. This will open the hips and shoulders.