CrossFit Bielefeld – CrossFit
Warm-up
1: Warm Up #238(Front Squat) (No Measure)
30 Goblet Hold Box Step Ups (15/15 – Light Weight)
30 S-Arm DB Push Press (15/15)
20 Goblet Squats
Then:
10/10 Lizard + Rotate
:60 Partner Front Rack Mobility
Weightlifting
2: Front Squat (4 – 4 – 4 – 4 – 4 – 4 – 4)
No Additional Warm Up Time, Start @ A Moderate Weight & Built Up In Sets Of 4 Reps @ 51X1 (Tempo)
E2MOM14
Metcon
3: FT: (BBJ/DBStepOvers/DBSTOH) (Time)
For Time:
10 Burpee Box Jump Overs @60/50
2 DB Box Step Overs @15/10
10 DB Shoulder To OH @15/10
8 Burpee Box Jump Overs @60/50
4 DB Box Step Overs @15/10
10 DB Shoulder To OH @15/10
6 Burpee Box Jump Overs @60/50
6 DB Box Step Overs @15/10
10 DB Shoulder To OH @15/10
4 Burpee Box Jump Overs @60/50
8 DB Box Step Overs @15/10
10 DB Sho8ulder To OH @15/10
2 Burpee Box Jump Overs @60/50
10 DB Box Step Overs @15/10
10 DB Shoulder To OH @15/10
TimeCap: 12:00
RX+:
22,5/15
Hard Work Pays Off
4: Hard Work #215 (Row) (5 Rounds for calories)
5 Rounds Of – 1:30 On / 1:30 Off
Row For Average Watt er Hour
Increase Your Average Watt Per Hour Every Round
For Example: 1000 / 1100 / 1200 / 1300 (Male)
Consistency Is The Key – Which Pace Can You Hold For 1:30
