CrossFit Bielefeld – CrossFit
Warm-up
1: Warm Up #116 (Deadlift) (No Measure)
10/10 Lunge + Twist
20 Paused (:03) Air Squats
10 Broad Jumps
10/10 Single Leg KB Deadlifts
Then:
15m Duck Walk (Slowly)
10/10 Twisted Downward Dog
Weightlifting
2: Deficit Deadlift (8×3 E2MOM @ 70% 1 RM)
Use A 15 Eleiko Bumper Plate For This
7:00 To Work Up, Then:
E2MOM 3 Reps @ 31X1 For 8 Rounds @ 70% Of Your „Normal“ Deadlift!
Metcon
3: AMRAP3:00×4 (CalRow/Strict Pull Up) (1 Rounds for reps)
2 Rounds For Reps:
AMRAP3
Max Cal Row
AMRAP3
Max Rep Strict Pull Ups
– Rest 3:00 –
RX+
BMU
Hard Work Pays Off
4: Hard Work #264 (Gymnastic) (AMRAP – Reps)
AMRAP9
HSH Shoulder Taps
RX+
7,5m UB HS Walks
