CFCody WOD & PureFit WOD
5 Rounds:
1 Minute Kettlebell Swings (53/35)
1 Minute Reverse Lunges
1 Minute Calorie Bike/row/10 meter shuttles
1 Minute Rest
Mobility WOD: Pre-WOD -
Banded Hip Extension Lunge: Place band at knee height around bar, position band into high hip, while facing bar, drop into lunge position, banded leg kneeling. Squeeze glutes to protect back. Then stand up in high lunge position and drop back down into deep lunge, do 10-20 controlled lunge reps per leg. Goal is to stretch the hip flexors and warm up the glutes/quads/hamstrings.
Post-WOD -
Posterior chain floss- wrap a band high around your hip and step forward to create tension. Place banded leg slightly in front of free leg. Fold forward at hips keeping belly and back straight. Keep chest in contact with thigh as much as possible. Place hands on the ground. Straighten banded leg as far as possible and drive hips up. Floss by flexing/extending your knee while weight is in your heel. Do 30 reps each side.(Tip - the less flexible your hamstrings are the further apart your feet should be)
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