4RFT: (Run/BMU)

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!!!