Corona Cage Wod #7

CrossFit Bielefeld – CrossFit

Warm-up

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

4:00 Row

10 Schwimmer

10 Lizard – Rotate – Perfect Stretch Each Side

5 Dive Bomber

5 Burpees

Then:

:90 Russian Baby Makers

Weightlifting

2: Kettlebell Flow (E3MOM For 5 Rounds)

5 Reps Of Each Movement For Both Sides:

– Single Russian Swing

. KB Snatch

. Push Jerk

– KB OH Lunge
Work Up In Weight Through Sets

Metcon

3: Corona Cage Wod #7 (No Measure)

E3MOM18

6-12 Burpee Box Jumps

12 Deadlift @ 30-40% 1RM

12-18 Cal Row