CrossFit Bielefeld – CrossFit
Warm-up
1: Corona Cage Warm Up #60 (No Measure)
500m Row
20 Plate Jumps (10/10)
10 No Push Up Burpees
5 Downward Dog Into Push Up
Then:
:45 Dragon Each Side
:45 Eagle Each Side
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 #9 (No Measure)
Work In Your Own Tempo & Perform:
4×5 Weighted Pull Ups Or Negatives
4×6 Landmine Press Each side
4×6 Bulgarian Split Squats Each Side
4×5 L-Sit Compressions On Plates (2×20)
