Flip It & Reverse It – No Babysitting Today

Jun 15th, 2019

Category: CrossFit

Flip It & Reverse It – No Babysitting Today

Group Run

No babysitting today or next Saturday the 22nd.  Joelle is on vaca.  Babysitting will resume on Saturday June 29.


Cryothletics at CFS – Saturday, June 22nd 9AM-12PM
We are excited to be hosting Cryothletics at CrossFit Southie on Saturday, June 22nd. If you’ve been curious about cryotherapy, now is your chance to try it out!

“Cryotherapy is a fast, non-invasive pain management and recovery treatment that exposes the body to extreme cooling in a controlled environment using vapourized liquid nitrogen. This revolutionary recovery technique is used by professional athletes as well everyday fitness enthusiasts and those who suffer from certain chronic illnesses to promote their recovery and improve overall health.”

The cost for a whole body cryotherapy session is usually $65 – but cryothletics will be here offering it to CFS members for just $30! The whole thing takes about 5 minutes and will leave you feeling refreshed and recovered like you’ve never been before. You can read more about the benefits of cryotherapy here.

This treatment can be done before or after a workout. Just note, you must be complete dry to enter the cryotherapy chamber. If you plan to book a session after your workout, please allow time to towel off and for your sweat to dry off 🙂

To reserve your session, click HERE.

Cryothletics portable cryotherapy chamber

Warm-up
Grab a kb try the different lunge variations as a group
6 Goblet
3 Front Rack Each Side
3 Overhead Each Side

In 90 seconds:
50 Double Unders
AMRAP Russian Swings
-Rest 30 seconds-

In 90 seconds:
15/12 Calorie Bike
AMRAP Kettlebell Lunge variation
-Rest 30 seconds-

In 90 seconds:
100m Kettlebell Carry
AMRAP Strict Pull Ups or Negatives

Mobility
Quad & Calf Mash

WOD
120 Double Unders
60 Kettlebell Swings (1.5,1)
50 SA OH Kettlebell Lunges (1.5/1)
40/30 Calorie Bike
30 Chest to Bar Pull-ups
200m Kettlebell Carry/Run

Rest 5 Minutes THEN
Complete In Reverse Order

Level 2- (1,0.75), 20 pull-ups, 60 Double Unders
Level 1- (0.75,0.5),15 pull-ups, 200 Singles

*sub front rack lunge or goblet lunge where need be

Extra Work
3 rounds of
30 GHD’s*
100m sled push (90/45) on the sled

ADV – 40 GHDs
*Scale GHD’s to 20 or sub abmat situps