CrossFit Bielefeld – CrossFit
Warm-up
1: Warm Up #43 (Sumo DL) (No Measure)
2 Steady Rounds Of:
250m Row
5m Monster Walk Each Direction
30sec Frog
5/5 SL DB Deadlift @2121
30sec Cat & Cow
Then:
1:00 Banded Sumo Squat Hold
Weightlifting
2: Sumo Deadlift (4 – 4 – 4 – 4)
10:00 To Work Up, Then:
E3MOM 4 Reps AHAFA, Work Up In Weight
Metcon
3: AMRAP3x3 (Row/DBThruster) (3 Rounds for reps)
AMRAP 3:00 x 3
500/400m Row
Max DB Thrusters @ 15/10
Rest 3:00
RX+:
DB Thruster @ 22,5/15
Goal:
20+ Reps Each Round
Hard Work Pays Off
4: Hard Work #152 (Weight)
Bulgarian Split Squats
6×8 For Max. Weight
(3 Sets Per Leg)
Work Up In Weight