CrossFit Bielefeld – CrossFit
Warm-up
Endurance Warm Up #1 (No Measure)
AMRAP4
3 Push Ups
6 Sit Ups
9 Air Sqauts
25m Run
Kettlebell Snatch Warm Up (No Measure)
10 Reps Of Each Arm & Movement:
Single Arm Kettlebell Swing
Single Arm Kettlebell Swing + High Pull
Single Arm Kettlebell Push Jerk
Kettlebell Snatches
Weightlifting
Kettlebell Snatch (5 – 5 – 5 – 5 – 5)
E2MOM 5 Reps Each Arm
Work Up To A Heavy 5er (Focus On Technique)
Metcon
3RFT (DU/KBS/Burpees) (Time)
3 RFT:
75 Double Unders
20 KBS @ 24/16 KG
15 Burpees To Target
Timecap: 12:00
Scale:
DU – High Jump Single Under (Same Number)
Hard Work Pays Off
Hard Work #100 (Time)
5 RFT:
250m Ski
15 (Inverted) Pull Ups
Rest 2:00
Squezze your butt !!!