CFCody WOD

20 min AMRAP: 200 meter Medicine ball run (1 min total) 30 T2B/K2E/med ball sit ups/sit ups 30 slam balls/wall balls 400 meter run (2 min total) 30 Box jumps/step ups *If you do not have a med ball or slam ball use an odd object to run with and perform goblet squats with the odd object during the slam ball/wall ball portion. *REMINDER: Medicine balls are NOT to be slammed. Only slam actual Slam Ball Please! 6:00am Click Here for link 8:30am Click Here for link 5:00pm Click Here for link MWOD Pre-WOD:TFL smash - The TFL is used in running. Freeing up the fascia and loosening up the muscle will aid in your gait. Lie on your side and place the lacrosse ball on the lateral hip. Bring that leg to 90 degrees hip and knee flexion. The top leg can be propped with foot flat on the floor. Contract the hip/glute for 4 seconds while inhaling, then relax and exhale for 8 seconds.  Repeat until you can completely relax on the ball. Then roll towards your stomach(not to your stomach) to "smash" the TFL. You are trying to strip/roll the lacrosse ball across the TFL as your roll forward and push the top leg onto the bottom leg. Spend 60-90 seconds on each side. Post-WOD: Couch and Pouch - Lie on side. Place double lacrosse ball/tennis ball on outer thigh above the knee. Place single lacrosse ball/tennis ball on inner thigh "over" the double lacrosse ball.  Place thighs together. Floss by bending and extending bottom leg alternating with upper leg. Work your way half way up the upper leg. Spend 2-3 minutes each side. This is an excellent post run mobility