CrossFit Bielefeld – CrossFit
Warm-up
1: Corona Cage Warm Up #10 (No Measure)
3 Rounds Of:
:60 Row
40 Jumping Jacks
:20 Plank
10 Step Ups
5 Dive Bomber
Then:
:30 Each 4-Way Wrist Strech
:60 Puppy Dog
Gymnastics
2: Push-ups (Every :90)
Every :90 For 6 Sets:
Perform 7-10 Reps (@ Controlled Speed)
Kneeling Push Ups / Push Ups / Deficit Push Ups 15 Plate / Parallette Push Ups / Weighed
– Always The Same Number / If You Mastered It w./ 10 Reps, Go On w./ The Next Harder Variation –
Metcon
3: Corona Cage Wod #21 (No Measure)
AMRAP20
5 Burpees
10 Goblet Squats
15 Sit Ups
20 KB Deadlifts
:60 Rest