CrossFit Bielefeld – CrossFit
Warm-up
Weakness Warm Up (No Measure)
Athletes Choice: (Warm Up Pace)
Run 1 Mile
Row 2k
Ski 2k
100 Bar Facing Burpess
Or
100 Cal Bike
Push Press Warm Up (No Measure)
5 Reps Of Each w/ An Empty Bar:
Strict Press
:05 Paused Dip + Push Press
Repeat With a Light Load
Weightlifting
Push Press (2 – 2 – 2 – 2 – 2)
No Warm Up Time!!!
Start E2MOM10 Adding Weight Each Set, Find A Heavy Double
Bodybuilding
Bodybuilding #1
Work In Your Own Tempo & Perform:
4×10 DB Bench Press
3×10 Banded Lat Pull Downs Or Behind The Neck Pull Ups
3x 10 SL DB Romanian Deadlift
Rest As Needed
Have Some Fun 😉
Hard Work Pays Off
Hard Work #84 (No Measure)
E4MOM16
500m Row HARD