Corona Cage wod #76

CrossFit Bielefeld – CrossFit

Warm-up

1: Corona Cage Warm Up #68 (No Measure)

4:00 Row

Shoulder Flow

Hip Flow

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 #10 (No Measure)

Work In Your Own Tempo & Perform:

4×20 KB Deadlift

4×6 Sots Press

4×10 Front Squats (Drom The Ground)

4×30 Hollow Rocks (Accumulated If Neccassary)

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