Corona Cage wod #65

CrossFit Bielefeld – CrossFit

Warm-up

1: Corona Cage Warm Up #57 (No Measure)

2 Rounds Of:

400/300m Row

:20 Hollow Hold

20 Shoulder Taps

20 Air Squats

Then:

10 Dive Bomber

Aerobic Capacity

2: Cardio 3 (AMRAP – Rounds and Reps)

EMOM10

7/5 Cal Row + 4 Lateral Burpee Over The Rower

– If You Completet It One Time, Add 1 Lateral Burpee Over The Rower The Next Time –

Bodybuilding

3: Bodybuilding #8 (No Measure)

Work In Your Own Tempo & Perform:

4xX Slow Upper Half Pull Ups / Or Negatives

4×10 Push Ups – As Heavy As Possible (Deficit / Weigthed)

4×12 Goblet Squat @ 32X1

4x :20 L-Sit Hang

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