CrossFit Bielefeld – CrossFit
Warm-up
1: Warm Up #51 (No Measure)
3 Rounds Of:
150m Run
12 Good Mornings w/ Empty Bar
12 Muscle Cleans
12 Push Press
Then:
1:00 Banded Int. Rotation Stretch Each Arm
Weightlifting
2: Deadlift (15 – 15 – 15)
1 Warm Up Set & Then:
E3MOM
Work Up To A Heavy Set Of 15
Metcon
3: 3-6-9-12-9-6-3 (PCL/HSPU) (Time)
3-6-9-12-9-6-3
Power Clean 62,5/42,5 KG
Handstand Push-Ups
Timecap: 12 Minutes
Hard Work Pays Off
3: Hard Work #30 (No Measure)
Practice 15:00 Of HSH Or HSW
(Partner Practice Would Be Perfect, Ask Coach For Tips!!!)