CFCody WOD

WORKOUT "DOUBLE AMRAP" AMRAP x 8 MINUTES 12/10 Cal Row/Ski/Bike 10 HSPU or Seated Press 10 Renegade Rows (35/20)|(20/10)* -Rest 2:00- AMRAP x 8 MINUTES 12/10 Cal Row/Ski/Bike 10 HSPU or Seated Press 10 Renegade Rows (35/20)|(20/10)* *Renegade Row = Row L + Row R + Push-Up  

PureFit WOD

WORKOUT "DOUBLE AMRAP" AMRAP x 8 MINUTES 10 Cal Row/Ski/Bike 10 Seated Press 10 Renegade Rows without Push up -Rest 2:00- AMRAP x 8 MINUTES 10 Cal Row/Ski/Bike 10 Seated Press 10 Renegade Rows without push up MWOD Pre-WOD: Yoga anterior shoulder stretch - Lie face down on the floor with arms perpendicular to body(like a cross). Roll the body to the right while keeping the arm in place to stretch the left anterior shoulder.  Take 3-5 deep breaths. The goal is to elongate the spine with inhalation and rotate into the anterior shoulder stretch with exhalation. Try to rotate a little further with each exhale. Repeat the above on the same side with the elbow bent at 90 degrees. Then repeat the whole cycle on the other side. Post-WOD: Blue Angel-lie on stomach. Place lacrosse ball on pec, below collar bone and on chest wall just inside the armpit. Smash and floss by making a snow angel. Move ball around to tender/stiff spots, focusing on area under the collar bone. 2 min each side ***Reminder:  Please sanitize your equipment after your workout.  Stay at home if you are not feeling well.   Let’s continue to keep our gym healthy😃