CrossFit Bielefeld – CrossFit
Warm-up
Warm Up #1 (BS) (No Measure)
2 Rounds of:
2:00 Banded glute activation
15 DB Front Squats
500m Row
10 Russian baby makers
30sec spine rotation each side
Weightlifting
Back Squat (10 – 7 – 5 – 3 – 1 – 1 – 1)
Work up to a 1 RM in 20 Min
Metcon
3 RFT DU, SCL, C2B (Time)
3 RFT
75 Double Unders
12 Squat Cleans 52,5 / 35 KG
12 C2B Pull Ups
TC 12 Min
DU no longer than 90sec
SCL as fast singles or sets of 3-4
C2B not more than 3 sets