Corona Cage wod #70

CrossFit Bielefeld – CrossFit

Warm-up

1: Corona Cage Warm Up #62 (No Measure)

2 Rounds Of:

400m Row

30 Plate Jumps (15/15)

20 Shoulder Taps (10/10)

10 Jumping Lunges (5/5)

Then:

Hip Flow

Gymnastics

2: Corona Gymnastic #7

3 Rounds w./ No Rest Between Movements:

10 Straight Arm Weighted Hollow Hold To Overhead Sit Ups @ 5/2,5

8 L-Sit Pulses + :08 Hold

6 Rainbow Makers Each Side @ 2,5/1,25

– :30 Rest –

:20 Front Support Hold + Max Push Ups

– :60 Rest –

Metcon

3: Corona Cage wod #70 (AMRAP – Reps)

10 Rounds Of:

:30 On / 1.30 Off

8 Goblet Squats @16/12

Max. Burpees To Plate

– Score Is Your Total Number Of Burpees –

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