Corona Cage Wod #3

CrossFit Bielefeld – CrossFit

Warm-up

1: Corona Cage Warm Up #3 (No Measure)

Row The „Fish Game“

Then:

3 Rounds Of:

5 Push Up

10 Sit Up

15 Air Squats

Then:

20 Downward Dog Toe Touches (10/10)

20 Pigeon Into Lizard (10/10)

Weightlifting

2: DB Man Maker (Every :90)

– Push up

– Renegade row right

– Push up

– Renegade row left

– Jump up, do a double DB clean

– DB thruster and back down
Take 5:00 For Movement Practice Then:

Perform 1 Rep Every :90

Metcon

3: Corona Cage Wod #3 (No Measure)

EMOM24

– 12-15 DB Thruster @ 15/10

– :30 Rainbow Makers Left

– 12-15 Burpees

– :30 Rainbow Makers Right

– 12-15 Box Jumps

– :30 Back Support Hold