March 2016: BIRTHFIT Online Coaching Day 7

Posture and Breath Awareness

Check-in with yourself. Use this as an opportunity to deepen your bond with baby.


Movement, Mobility, and Activations

PVC Warm Up 
2 x 10 Each

[vc_video link=””]

2 x 25′ Each
Crab Walk 
Bear Crawl 

[vc_video link=”″]

Strength and Skill

SIDE LUNGES. This is not a skill or lift that is often practiced in the CrossFit world, but the strength and range of motion utilized in this movement is fantastic for helping to stabilize pelvis. Warm-up and then perform 3 working sets of 8 on each side. Yes, your weights will be lighter.
3 x 8 Each Side

[vc_video link=””]



Today’s conditioning is higher intensity cardio. Make sure you stay around 70% intensity throughout the workout. There is no built in rest, so you decide where you want to rest and when. If running is not happening for you, then perform a 250m row or 15 modified burpees or walk the 200m. We have women walk 200m all the time, and it’s still a great workout. Pick a weight for the double kettle bell swings that you can do all 10 reps in a row for at least the first round.


5 Rounds
10 Russian Double Kettle Bell Swings (26-35lbs)

200m Run

[vc_video link=””]


Accessory Work

We will finish with some of the animal movements we did in the warm-up. This may feel a little different now, so move with ease. You may want to throw some deep stretches in the mix as well.


2 x 25′ Each
Crab Walk 
Bear Crawl 

2 comments to " March 2016: BIRTHFIT Online Coaching Day 7 "
  • Janee

    Im wantung to do this workout today but it is pouring so I cant run. I have an airdyne how many calories should i do in place of running?

    • Lindsey Mathews

      RAINING?! How lovely! The run is 200m, so that would be on the shorter and quicker side of things. I would either do AirDyne for 30 seconds at a higher intensity (80-90%) or shoot for 15-20 Cal each round. Sometimes they workout to be quite similar, but pick an alternate and just keep it consistent throughout the workout. Have fun!

Leave a Comment

Your email address will not be published. Required fields are marked *