CFCody Wod

Back Squat - 15 min

Heavy Set of 5 Conditioning Alternating On the Minute x 14 (7 Rounds): Odd – 12/10 Calorie Bike/Row Even – :30 Seconds Max Medicine Ball Squat Cleans (20/14)

Purefit WOD

Alternating On the Minute x 14 (7 Rounds): Odd – 10/8 Calorie Bike/Row Even – :30 Seconds Max Medicine Ball Squat Cleans *CF Gymnastics is BACK this week during the 5:30PM Open Gym on Wednesday evening. We will continue to break down the kip and add in kipping for muscle ups both ring & bar! Come play with us!! Mobility WOD: 1)Anterior and Posterior Ankle mobilization- BEST DONE BEFORE BACK SQUAT. Place band around ankle.  Step away from rack to create tension. Kneel down with banded knee towards ceiling and other knee/shin flat on floor. Place med ball or kettlebell on knee of banded ankle. Rock back and forth, in and out while not allowing arch of foot to collapse. Rock forward over big and 5th toe. Repeat on same leg facing towards rack. 1 min each position. Repeat on other side 2)Couch Stretch:  mobilize in this position 1-2 minutes per leg, remember to activate glute to prevent low back extension(arching). Breathe!!  A little tidbit: the majority of people should be able to achieve this position without pain or restriction. If this is not the case for you, your quads and hips are tight.  You can loosen the restriction and change the tissue through this exercise and other hip opening mobilizations.