Corona Cage wod #1

CrossFit Bielefeld – CrossFit

Warm-up

1: Corona Cage Warm Up #1 (No Measure)

4:00 Row

10 Schwimmer

10 Lizard – Rotate – Perfect Stretch Each Side

5 Dive Bomber

5 Burpees

Then:

:90 Russian Baby Makers

Weightlifting

2: Bear Complex (EMOM12)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Take 5:00 For Movement Practice & Work Up In Weight, Then:

Perform 1 Rep EMOM @ A Moderate Weight, Focus On Technique

Metcon

3: Corona Cage Wod #1 (No Measure)

EMOM 20

– 12/10 Cal Row

– 15 American KBS @ 24/16

– :30 Hollow Hold

– 15 Push Press @ 30/15