CrossFit Bielefeld – CrossFit
Warm-up
Warm Up #152 (No Measure)
Banded 4-Way Glute Activation, 20 Steps In Each Direction
Then,
2 Rounds Of:
3 Wall Walks
9 Burpees
15 Back Squat Jumps w/ Empty Bar (Light Weight)
Then:
Tabata Deep Squat Hold
Weightlifting
Paused Front Squat (7 – 7 – 7 – 7 – 7)
E3MOM w./:03 Pause In Bottum Position
No Warm Up Time, Start w./ A Moderate Weight & Work Up To A Heavy 7er
Metcon
3RFT (FarmersCarry/HSW/GobletSquat) (Time)
3 RFT:
25m Farmers Carry @ 32/24 KG
15m HS Walk
25 Goblet Squats 24/16 KG
Timecap: 10:00
Scale:
1/1 HSW Around The Box
Hard Work Pays Off
Hard Work #101 (AMRAP – Reps)
AMRAP7
Max Sets of 3:
Scale: Inverted Pull Ups
RX: Pull Ups
RX+: Bar Muscle Ups