6RFT: (CalSki/Burpees/BoxJumps)

CrossFit Bielefeld – CrossFit

Warm-up

Warm Up #223 (No Measure)

4-Way Banded Glute Activation Steps, 20 Per Direction

Perform 5 Squats After Each Direction

Then:

5 Rounds Of:

:15 On / :45 Off

Row “Sprint”

Then:

2:00 T-Spine Stretch w/ Med Ball & Barbell

Weightlifting

2: Paused Front Squat (3 – 3 – 3 – 3 – 3 – 3)

No Additional Warm Up Time, Start @ A Moderate Weight & Built Up In Sets Of 3 Reps w./ :03 Pause in Deep Position.

E2MOM12

Metcon

3: 6RFT: (CalSki/Burpees/BoxJumps) (Time)

6 RFT:

10/7 CalSki Or 10 Burpees (Change Per Round So You Perform 3/3)

10 Box Jumps @ 60/50

Rest :30

TimeCap: 12.00

RX+:

13/9 CalSki Or 13 Burpees

10 Box Jump All The Way Overs @ 60/50
After The Wod, In Teams Of 2:

„Do The Hard Work“ – 1 Goes Hard & 1 Cheers The Fire Out Of His Teammate 😉

Do It, It´s The Start Of The Rowing Cycle!!!!

Hard Work Pays Off

4: Hard Work #206 (Rowing Test) (AMRAP – Rounds)

„Row or Die” (All Out Sprint)

Every :30 You Must Meet The Following

Check Points:

:30 = 15/12 Cal

:60 = 30/24 Cal

:90 = 45/36 Cal

2:00 = 60/48 Cal

2:30 = 75/60 Cal

3:00 = 90/72 Cal