CrossFit Bielefeld – CrossFit
Warm-up
1: Assessory WarmUp #1 (No Measure)
A. Hip Bridges
B. Ring Dips
C. Lat Pulldowns
D. Russian Twists
30Sec on/ 15Sec off
16 Rounds
Aerobic Capacity
2: Cardio 1 (AMRAP – Rounds and Reps)
EMOM12
50m Run + 5 Burpees
– If You Completet It One Time, Add 1 Burpee The Next Time –
Metcon
3: AMRAP12 (BJO/WBS) (AMRAP – Rounds and Reps)
AMRAP12 – Climb The Ladder
5 Box Jump Overs @60/50
5 WBS @ 9/6
5 Box Jump Overs @60/50
10 WBS @ 9/6
– Continue Adding 5 WBS Each Round –
5/15, 5/20, 5/25, etc.
RX+:
Jump Over (Total Clear)
Hard Work Pays Off
4: Hard Work #198 (Time)
For Time:
10 Rounds Of Cindy
– 5 Pull Ups / 10 Push Ups / 15 Air Squats –