CFC: AMRAP x 25 400m Run 20 Barbell Goodmornings 20/15 Calories 15 Sit-Ups PureFit: AMRAP x 17 200m Run 15 Banded Goodmornings 12 Calories 10 Sit-ups MWOD Pre-WOD: Posterior chain banded flossing Post-WOD: Hip flexor stretch or achilles stretch.  After running these two areas get tight. Do both stretches if time allows. Banded Anterior Hip Distraction/Hip Flexor stretch - Wrap a band around a post at knee height.  Place a leg through the band and pull band high up on the hip. Facing the post, step backwards and kneel into a lunge position. The kneeling knee is the banded hip. With torso upright and knee/hips at 90 degrees, squeeze glutes for 4-5 seconds, breathe out and relax for 8-10 seconds, allowing hip to be pulled forward.  Repeat 5 times. Switch sides Calf box stretch - using a box or the wall, stretch the achilles.  Stand close to the box or wall, place on foot flat against the box and slide heel to the floor.  Keeping knee soft, lean forward and hold stretch for 30 seconds. Repeat with knee bent. Take 1-2 steps away from box/wall. Place same foot flat against the box/wall and slide heel to the floor.  Lean body forward and hold stretch for 30 seconds. Repeat with bent knee. Repeat the whole sequence on the other side