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 !!!
