Corona Cage wod #43

CrossFit Bielefeld – CrossFit

Warm-up

1: Corona Cage Warm Up #32 (No Measure)

2 Rounds Of:

:90 Ski / Bike

10 Box Step Ups Over

8 Hang Power Empty Bar Clean & Jerk

6 Burpees

Then:

:60 Child’s Pose w/ Shoulder Stretch (Palms Upside)

Core

2: Corona Gymnastic #2

3 Rounds Of:

– 10 Windshield Wipers (5/5)

– 10 Back Support Lifts

– 10 Side Plank Pulses (10/10)

– 10 Rainbow Makers (10/10)

– 10 Kneeling Overhead Oblique Pulses (5/5) @ 2-5 KG

– 10 Russian Twist (10/10) @ 2-5 KG

– Rest :30 – :60

Metcon

3: Corona Cage wod #43 (Time)

Push Up „Jackie“

1000m Row

50 Thruster @ 20/15

30 Push Ups

Accessory Work

4: Turkish Get Up (10:00 Practice )

Not Too Heavy!!!