CrossFit Bielefeld – CrossFit
Warm-up
1: Corona Cage Warm Up #75 (No Measure)
4:00 Row
Then:
2 Rounds Of:
20 Air Squats
10 Push Ups
10 Box Jump Step Down
20 KB Deadlift
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 #11 (No Measure)
Work In Your Own Tempo & Perform:
4×15 Good Mornings
4×8 Thruster
4×8 Strict C2B / Pull Ups Or Scap Pull Ups
4×10 SA KB Turkish Sit Ups (Each Side)