E10MOM20 (Run)

CrossFit Bielefeld – CrossFit

Warm-up

1a: Warm Up #186 (No Measure)

3 Rounds Of:

16 S-Arm DB Hang Clean & Jerk (8/8)

200m Run

10 Kip Swings/Knee Raises/Toes to Bar

Then:

Couch Stretch 1:00/side

PVC Lat Stretch On The Box 1:00

1b: Push Jerk Warm Up (No Measure)

Perform 2 Rounds – 3 Reps Each w./ An Empty Bar:

Shoulder Press

Dip For :03 & Stand

Push Press w./ :03 In Dip

Push Jerk w./ :03 In Dip & Catch

Push Jerk

Weightlifting

2: Push Jerk (1 RM )

20.00 To FindcA New 1 RM, Good Luck & Have Fun 😉

Metcon

3: E10MOM20 (Run) (2 Rounds for time)

E10MOM20

Run 1 Mile

Each Round For Time

Hard Work Pays Off

4: Hard Work #142 (AMRAP – Rounds and Reps)

AMRAP14

18/12 Cal Bike

12 Toes To Bar

6 D-Ball Over Shoulder @ 60/30

Scaling:

T2B – V-Ups

D-Ball 40/20


Don´t Try To Push It Up, Just Drop Under!!!