CFCody WOD

"Cindy" 5 pull ups 10 push ups 15 squats *As Many Rounds As Possible in 20 min! This is our Glory Board workout for the week! Make sure to record exactly how many rounds & reps you complete and any modifications. Good Luck!

PureFit WOD

1 round of "Cindy": 5 pull ups 10 push ups 15 squats 2 rounds of: 10 KBS 10 calorie row/bike 1 round of "Cindy" 2 rounds of: 10 KBS 10 calorie bike/ row 1 round of "Cindy" Mobility WOD: 1) Hip capsule external rotation - Kneel with hands and knees on floor.  Load your weight over left knee, keeping femur vertical. Think of trying to "push" the femur through the butt. Spend 45-60 seconds here. With head of femur reset to back of the capsule, swing left leg across body. Pin left leg in place with right knee. Keep majority of your weight over left knee, drop left hip slightly towards the ground. Try to "drive femur through side of your butt". Spend 1 minute on this position. Then crawl forward to mobilize tissue in the front of the hip.  Spend 45-60 seconds here. Repeat on other leg. This will help mobilize the hip joint for the rapid fire squats. 2) Triceps Smash - Using a racked barbell or foam roller, smash length of triceps. Place the back of upper arm on barbell while standing(or on foam roller while lying on stomach), bend and straighten the elbow as well as rotate the lower arm in circles. Work the entire triceps from the back of the elbow to the shoulder.  Switch sides.  Add a voodoo band for more benefit. This will flush the triceps, not only improving range of motion but also minimizing soreness after all those push ups.  It will also help you prep for tomorrow's WOD.