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)