CrossFit Bielefeld – CrossFit
Warm-up
1: Corona Cage Warm Up #16 (No Measure)
3 Rounds Of:
:30 Plank
15 Air Squats
10 KB C&J (5/5)
5 Burpees
Then:
10/10 Scorpions
:30 Back Support Hold
Weightlifting
2: Bottom Up Press (6×5 E2MOM)
Hold Kettlebell upside down in front of the body and pressed overhead.
Start w./ A Light KB And Work Up Over Sets!!!
E2MOM 5 Left + 5 Right
Metcon
3: Corona Cage Wod #20 (No Measure)
E4MOM20
10-18 Cal Row
10-18 SA KB FR Step Ups @ 50/60
10-18 Clean & Jerk @ 35/20