AMRAP9 (T2B/DBThruster)

CrossFit Bielefeld – CrossFit

Warm-up

1: Warm Up #5 (DL) (No Measure)

2 Rounds of:

250m Row

20 banded good mornings

10/10 SL hip thrusts

10 Empty bar bent over row 31X1

5/5 Quadrapted spine rotation (Slow)

Weightlifting

2: Deadlift (Heavy 3)

20:00 To Work Up In Sets Of 3 To A Heavy 3er, Focus On Your Back Position And Not Be A Stripper ­čśë

Metcon

3: AMRAP9 (T2B/DBThruster) (AMRAP – Rounds and Reps)

AMRAP9 – Climb The Ladder –

10 Toes To Rings

10 SA DB Thrusters @ 22,5/15

10 Toes To Rings

15 SA DB Thrusters @ 22,5/15

– Continue Adding 5 DB Thruster Each Round –

10/20, 10/25, 10/30 etc.

RX+:

T2B

Hard Work Pays Off

4: Weighted Pull-ups (3 – 3 – 3 – 3 – 3 – 3)

Every :90 w./ The Same Weight If You Can Use Ext. Weight, Otherwise Use Normal Pull Ups Or Banded