Bench Press 3-3-3, follow each work set immediately with a max set of situps
2 x 800m sprint
Situp standards are shoulder blades touching the ground and hands touching toes on each rep, anchoring feet and using abmats is allowed. Rest as needed between sets and sprints.
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Athlete Spotlight – Michael G
When I first went through Fundamentals at CF St. Paul I knew what to expect, and yes CF St. Paul delivered exactly what I expected, a hard, mental bearing workout that is fun and self gratifying.
FGB, CF total. Dislike: Eva is a very dirty “Dirty” girl
Before starting CF I was unable to run more than a mile at a time, however I ran two miles just last week. My first FGB was 254 and recently at FGB5 I hit 284, even though I wanted to break 300. I blame that on having to do wall ball as my last workout of the circuit. Not only do I notice differences by scoring better times in Wods and putting up more weights in lifting portions of a class, but I notice the differences in the mirror. Not only has CrossFit made me healthier and a better athlete but it has made me happier.