CrossFit Bielefeld – CrossFit
Warm-up
1: Warm Up #194 (No Measure)
500m Row
Then:
15-12-9
Jump Squats
Kip Swing
:40 Plank
Then:
20 slow Cossack squats
Weightlifting
2: Overhead Squat (5 – 5 – 5 – 5 – 5)
10.00 To Work Up, Then:
Every 2.30 5 Reps @ 75% 1RM
Metcon
3: 10-8-6-4-2 (DBSN/PullUp) (Time)
10-8-6-4-2
Alternating DB Snatch @22,5/15
Pull Ups
TimeCap: 10:00
RX+:
DB Snatch @30/20
Bar Muscle Ups
Hard Work Pays Off
4: Hard Work #154 (Time)
3 Rounds OF:
10 GHD Sit Ups
5 Thruster @ 42,5/30
10 Cal Bike