CrossFit Bielefeld – CrossFit
Warm-up
1: Assessory WarmUp #3 (No Measure)
A. Box StepUps
B. Strict PullUps
C. Strict Press
D. Side Plank
30Sec on/ 15Sec off
16 Rounds
Weightlifting
2: Turkish Get Up (1 – 1 – 1 – 1 – 1 – 1 – 1)
10:00 Technique Practice, Then:
Every :90 for 7 Rounds
1.1. TGU @ Ther Same Weight
Metcon
3: AMRAP18 (Run/Crusher2DBStepUp) (AMRAP – Rounds and Reps)
AMRAP18
300m Run
8 Crusher Into DB Step Ups @ 15/10 & 60/50
Goal: 5+ Rounds
RX+: 22,5/15
Hard Work Pays Off
4: DB Bench Press (8 – 8 – 8)
E2MOM @ The Same Weight