CrossFit Bielefeld – CrossFit
Warm-up
Warm Up #62 (No Measure)
3 Rounds Of:
:30 OH Plate Hold
10 Plate Clean & Jerks
10 Plate OH Walking Lunges
:30 Rest
Then:
15m Duck Walk Forward
15m Duck Walk Backward
:90 Russian Baby Maker
Weightlifting
Back Squat (5RM)
Work Up To A Heavy Set Of 5 Reps in 20 Minutes!!!
Metcon
5RFT (Rope/STOH) (Time)
5 RFT:
1 Rope Climbs (Legless If Possible)
15 Shoulder to Overhead @ 62,5/42,5 KG
TC: 8 Min
Scaling:
Rope Climb – 2x Laying to Stsnding (Hips Up!!!)
STOH – Choose Weight To Go All Rounds In Not More Than 2 Sets
Hard Work Pays Off
Hard Work #2 (Distance)
AMRAP10
Max Distance On The SkiErg (Damper On 4)