Corona Cage wod #80

CrossFit Bielefeld – CrossFit

Warm-up

1: Corona Cage Warm Up #72 (No Measure)

3 Rounds Of:

20 Lunges (10/10)

:15 Hollow Hold

10 Ups & Downs (5/5)

5 Burpees

Gymnastics

2: Corona Gymnastic #9

Headstand Practice: (Maybe w./ Headstand Chair)

Find Position /Tritop – Mid Head

:15 Knees On Ellbows

:15 Tucked Position

2x:15 One Leg Reach (Each Leg One Time)

:15 Both Legs Reach

:30 Hold In Perfect Position

Try 3 Ground Touches Or Tuck & Straight

Metcon

3a: Power Clean Warm Up (No Measure)

With An Empty Bar:

5x Stand Up From Mid Chin To Hip w./ :10 Pause @ Mid Chin

5x Clean High Pulls w./ Heels Down

5x Power Cleans

5x Shoulder Rotations In Front Rack Positon (Hock Grip + Abs & Glutes Tight)

3b: Corona Cage wod #80 (5 Rounds for reps)

The Chief:

AMRAP3:00 x 5

3 Power Cleans @ 62,5/42,5

6 Push Ups

9 Air Squats

– :60 Rest –

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