CrossFit Bielefeld – CrossFit
Warm-up
Warm Up #148 (No Measure)
2 Rounds Of:
:30 Alligator Rolls
10 Empty Bar :03 Paused Overhead Squats
10 Calorie Row
5 Burpee Broad Jumps
Then, 2 Rounds Of:
10m PVC Pipe Overhead Duck Walk + 10 Sots Press
Skill Practice
Handstand Walk Practice
3 Rounds Of:
1x Wall Walk + :10 Wall Facing HSH
1x Upswing Into :10 HSH
Then:
2 Rounds Of:
2/2 HSW Around The Box
:30 Hollow Hold
Then:
With A Partner
10m Barrow Wheel (Active Shoulders & Hollow Position)
Add High If It Feels Well
(Hip/Chest/Shoulders )
Then:
Try To Walk With A Partner As Spotter
Metcon
3RFT (OHS/BFB) (Time)
3RFT:
21 Overhead Squats @ 42,5/30 KG
21 Bar Facing Burpees
Timecap: 12:00
Hard Work Pays Off
Hard Work #90 (Time)
75 Push Ups
Each Time You Break, Complete 25 Double Unders
TImecap: 10:00
RX+
Perform 50 Strict HSPU Instead Of 75 Push Ups
But maybe it is this day …