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!!!
