AMRAP10 (HSPU(DBThruster/Run)

CrossFit Bielefeld – CrossFit

Warm-up

1: Warm Up #183 (No Measure)

Run 800m, Then

2 Rounds Of::

12 Lunge + Twist Steps*

20 Wallballs @ 4/3 KG

:30 Dead Hang

Then:

20 Air Squats w/ glute Activation Band Around Knees

:60 PVC Lat Stretch On A Box

Weightlifting

2: Overhead Squat (1RM)

20:00 To Find A New 1 RM, Good Luck & Have Fun 😉

Metcon

3: AMRAP10 (HSPU/DBThruster/Run) (AMRAP – Rounds and Reps)

AMRAP10

3 Strict HSPU

9 DB Thrusters @ 22,5/15KG (Single Arm)

100m Run

Scaling:

HSPU – Negative HSPU Or Shoulder Press

Hard Work Pays Off

4: Hard Work #139 (Time)

For Time:

Row 3k


Keep Active Shoulers, Arm Pits Down !!!