CrossFit Bielefeld – CrossFit
Warm-up
1: Warm Up #53 (No Measure)
2 Rounds Of:
:15 Handstand Hold
15m Bear Crawl
:30 Banded Squat Hold
15m Burpee Broad Jump
:15 Active Hang
Then:
:30 (Each) 4-Way Wrist Stretch
1:00 (Each) Banded Front Rack Stretch
Weightlifting
2: Push Press (4 – 4 – 4 – 4 – 4)
E2MOM AHAP
Work Up Top A Heavy Set Of 4 Reps In 5 Sets.
Metcon
3: AMRAP7 (DU/FSQ) (AMRAP – Rounds and Reps)
AMRAP7
30 Double Unders
10 Front Squats 52,5/35 KG
Hard Work Pays Off
4: Hard Work #110 (AMRAP – Reps)
5RFT:
:20 Bike
Rest 3:00
Score is Total Cal