STRENGTH/SKILL 3-3-3-3-3 Push Jerk* *Bar is taken from the Ground. Building each set. Start light to moderate and end slightly above workout weight. WOD FOR TIME 3-6-9-12-9-6-3 Push Jerk (155,105)|(135,95) *15 Cal Row/bike/ski After Every Set 15:00 Hard Cap PUREFIT 3 Rounds 15 DB/KB Strict Press 15 Sumo Squats (wide stance/body weight) 15 Cal Bike/Row/Ski MWOD Pre-WOD:  Banded shoulder flexion - Place a medium to thick band on the pull up bar. Place the band around the elbow.  Bring that arm to your ear with elbow bent and the hand facing and placed on the band. Step forward to create tension in the band.   Pull the elbow down some and contract the lats for 4 seconds. Relax and allow the band to pull the arm back into maximum shoulder flexion for at least 8 seconds.  Repeat 2 more times. Switch sides. Post-WOD: Thoracic Spine Lacrosse Ball Smash - Lie on your back with lacrosse ball on high trapezius(next to spine where neck and torso meet). Place the plate or medicine ball on your chest. Wrap arms around plate or ball.  Place feet flat on the floor and bridge hips up. Bring same side arm into the overhead position with thumb pointed towards the floor.Spend about a minute smashing tissues with arm biased in overhead position. Then move lacrosse ball down an inch and repeat.  Repeat again. Repeat whole sequence on the other side.  

REMINDER- PureFit moves to 7:30am starting Monday June 3!

CFCody Kids & Teens summer session starts Monday June 3! Call today to get your kiddos on the roster.