CFCody WOD

18 min AMRAP: 10 strict Toes 2 Bar* 20 KBS 200 meter run (1 min total) *T2B sub: toes 2 rings, OH weighted sit-ups with a plate or KB/DB, medicine ball sit-ups 6am Click Here 8:30 Click Here 5pm Click Here MWOD Pre-WOD: Shoulder Capsule Mobilization:  Using a lighter kettlebell, lay on your back.  With right hand, push the KB into air, full extension.  Elevate hips in the air, move shoulder blades out of the way, pull right shoulder to the mat ( similar to bench press position) Keeping midline engaged, lower hips to the ground.  There should be no space between shoulder and mat. To keep your elbow straight, take left hand and brace right elbow. With shoulder pulled to the back of your capsule externally rotate your hand slowly, then rotate internally. Post-WOD: Hip stretch - Lie on your back with arms out like a scarecrow with feet flat on the ground.  Cross your right ankle over your left knee. Lean both knees towards the right, using the right leg to pull down the left knee. Try to keep the left shoulder on the ground as much as possible. This will stretch the hip flexors or IT band, whichever is tightest.  Try to relax into the stretch with each exhale. After 45-60 seconds, bring the legs back up so right ankle is over left knee while feet are flat. Place both hands behind the left thigh and pull the leg towards you to stretch the right piriformis.  Hold for 45-60 seconds. Repeat on the other side.