CFCody WOD

16 min AMRAP: 30 Double Unders 15 Wallballs (20/14) 30 Double Unders 15 Kettlebell Swings (53/35)

PureFit WOD

16 min AMRAP: 20 single Unders 15 Wallballs 20 Single Unders 15 Kettlebell Swings Mobility WOD: 1) Banded ankle dorsiflexion and plantar flexion - this will improve ankle mobility for squating and jump rope.  Place a medium band around the rack at floor height.  Place the band low around the ankle while facing the rack.  Step back to create tension.  Kneel on opposite leg while banded heel is as close to your bottom as possible.  Now place chest on the banded thigh and rock the knee as far as possible over the 2nd-4th toes and back. If needed you can stabilize the banded foot with your opposite hand.  Rock in and out of end range 20-30 times.  Then straighten banded leg as far as possible.  Keep heel on ground and point toe towards the ground as you rock in and out of end range by bending and straightening the banded leg. Repeat 20-30 times.  Repeat on other side. 2) Achilles/calf smash on barbell - Place barbell on the ground.  Place one leg over the barbell(achilles or calf depending on which needs work).  Cross the opposite ankle over the leg on the barbell to add tension. Roll the barbell up and down the achilles/calf while in a neutral position, internally rotated and externally rotated lower leg.  Spend 2 minutes a side.

CF Gymnastics is BACK this week! We will be going upside down this month as well as doing some squatting on ONE leg. Mobility is an important part of what keeps us moving. If you haven’t taken advantage of our amazing mobility coaches

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