Corona Cage wod #36

CrossFit Bielefeld – CrossFit

Warm-up

1: Corona Cage Warm Up #6 (No Measure)

2.00 Row

Then, Shoulder Flow:

– Kneeling Shoulder Rotations (5x Front – 5x Back – 10x Scap Push Ups

– 10x Scap Push Ups

– 5x Schwimmer

– 5x Prison Ellbow Raises w./ :03 Hold

– 10x 90° Ext. Rot. Version 1

– 5x 90° Ext. Rot. Version 2

Then, Hip Flow:

– 5 Each Side Kossack Squats

– Into Half Seated Frog Left Straight + 5 Pulses / 5/5 Rotations

– Into Pigeon / Lizard Sequence

– Back To Half Seated Frog Into Kossack Squat

– Same On The Other Side

Metcon

2: Corona Cage wod #36 (AMRAP – Rounds and Reps)

AMRAP40 – Endurance

500m Row

40 Alt. Lunge Steps

30 Cal Bike / Ski

20 Alt. DB Snatches @ 15/10

10 Burpees

– Rest 2:00 –

500m Row Counts As „1“ 😉