CFS – Build that base

Nov 26th, 2017

Category: CrossFit

CFS – Build that base

Coach Michelle “Booty”

Nutrition and Metabolic Conditioning are at the base of the fitness pyramid.  By neglecting these you are neglecting your fitness potential.  It doesn’t matter how strong or gym-nasty you are without that base.  Build that strong foundation and reap the fitness benefits.

Warm-up
10 min AMRAP
50’ Overhead Lunge w/ Kettlebell (Right Arm)
15 Kettlebell Swings
50’ Overhead Lunge w/ Kettlebell (Left Arm)
5 Single Arm Strict Press w/ Kettlebell per side
15 weighted kb sit-ups (hold at chest)

Strength
Bench/Floor Press
5-4-3-2-1
(Use Spotters!)

WOD
40-30-20
Kettlebell Lunges (2,1.5)
Sit-ups
Box Jumps

ADV – ½ sit-ups weighted (2/1.5)

Partner Endurance WOD – 10AM in Southie Orange
AMRAP 30
Ascending Bike Sprint Ladder
5/3 Cal Bike
100m Sprint
6/4 Cal Bike
100m Sprint
7/5 Cal Bike
100m Sprint
Etc…

*Add 1 Cal every round
*Both Athletes complete the bike / sprint interval. One rests while the other works.

Cash Out
Double Alternating Tabata
Med Ball Russian Twist
Plank Hold