CrossFit Bielefeld – CrossFit
Warm-up
1: Warm Up #219 (No Measure)
Banded Glute Activation:
10 Steps Per Direction w/ 5 Banded air Squats After Each Direction
Then, 2 Rounds Of:
10m Lunge + Lizard + Rotate
12 American KBS
14 Beat Swings
Then:
:30 Childs Pose Lat Stretch Each Side w./ 3x :30 Childs Pose
Weightlifting
2: WindMill (5 – 5 – 5 – 5 – 5 )
E2MOM, Work Up In Weight
5 Each Arm Per Set!
Metcon
3: 4RFT: (Run/BMU) (Time)
4RFT:
400m Run
5 Chest To Bar Pull Ups
5 Dips
TimeCap: 12:00
RX+:
6 Bar Muscle Ups
10:00 To Pracitce BMU Before Wod
Hard Work Pays Off
4: Goblet Squat (15 – 15 – 15 – 15 – 15)
E2MOM w./ The Same Weight, Fast Reps!!!