CFC 4 sets 1:00 KBS (55/35) 1:00 Box Jumps 1:00 Plate OH lunges 1:00 Slam ball PureFit 4 sets 1:00 KBS (55/35) 1:00 Box Step-ups 1:00 Ball Slams 1:00 V-Ups MWOD PreWOD:  Anterior Hip Prep- Band on rack and then put band on your high hip.  Banded leg is kneeling down in lunge. Engage glutes, on and off 20 times.  You are going to allow torso to move forward and into deeper lunge than we typically do for this exercise, but keep glutes engaged, 20 pulses forward to end range.  PostWOD:  Psoas Smash:  with lacrosse ball or light KB on top of ball(more intense), position lacrosse ball a couple inches outside your belly button.  Smash into stiff spot on psoas. Elevate your knee and then internally and externally rotate your leg. Flex and straighten your knee.  1-2 minutes per side.