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
Thruster Warm Up (No Measure)
Barbell Thruster Complex – Empty Bar, 5 Reps Of Each
Shoulder Press
Front / Back Pelvis Tilt In OH Pos.
Front Squats
:05 Paused Push Press
Max. Shoulder Ext. While Keeping Neutral Spine
:05 Paused (In Dip On The Way Up) Thruster
Thruster
Weightlifting
Thruster (5 – 5 – 5 – 5 – 5)
7:00 To Work Up
E2MOM10
5 Reps @ 80% 3RM
Bodybuilding
Bodybuilding #3
Work In Your Own Tempo & Perform:
3×15 Seated DB Strict Press
4×12 DB Flys
4×15 Goblet Squats
Increase Weight Over Sets, Rest As Needed
Hard Work Pays Off
Hard Work #94 (No Measure)
E4MOM24
400m Run
The dark side of crossfit