CrossFit Bielefeld – CrossFit
Warm-up
1: Warm Up #188 (No Measure)
15 Banded Kang Squats
5/5 Inch Worm w./ :05 Twist In Downward Dog
Then:
10 Air Squats w/ Glute Activation Band
10 Monster Walk Steps Right
10 PVC OHS w/ Glute Activation Band
10 Monster Walk Steps Left
10 Empty Bar OHS
Weightlifting
2: Overhead Squat (5 – 5 – 5 – 5 – 5)
10:00 To Work Up, Then:
Every 2:30 5 Reps @ 70% 1RM
Metcon
3: 6RFT (Deadlift/BJO/PullUps) (Time)
6 RFT:
6 Deadlift @ 102,5/70
9 Box Jump Overs @60/50
12 Pull Ups
TimeCap: 10:00
RX+:
Deadlift @ 125/82,5
Chest 2 Bar Pull Ups
Hard Work Pays Off
4: Hard Work #144 (Time)
For Time:
Row 5k
Barpath…
