CrossFit Bielefeld – CrossFit
Warm-up
1: Corona Cage Warm Up #4 (No Measure)
3 Rounds Of:
500m Row
12 Ups & Downs (6/6)
12 Sit Ups
12 Lunges (6/6)
Then:
:60 Frog
:60 Puppy Dog
2: Clean Complex 2 (Every :90)
1 Power Clean +
1 Hang Power Clean +
1 Squat Clean +
1 Hang Squat Clean +
1 Push Jerk
Take 5:00 For Movement Practice & Work Up In Weight, Then:
Perform 1 Complex Every :90 @ A Moderate Weight, Focus On Technique
Weightlifting
Metcon
3: Corona Cage Wod #4 (No Measure)
EMOM20
– 8 Power Clean + Shoulder 2 Overhead @ 42,5/25
– :30 Front Support Hold
– 8 Floor Press @ 42,5/25 @ 2121
– :30 L-Sit Hold
– 12/10 Cal Row
