CrossFit Bielefeld – CrossFit
Warm-up
1: Warm Up #200 (No Measure)
With a Partner:
Run 800m (Alternate 50s)
60 Empty Bar Thrusters (alternate 10s)
:60 Hanging (Tucked) L-Sit (Alternate Every :15)
Then:
20 Glute Bridges, 20 Banded Good Mornings
Weightlifting
2: Sumo Deadlift (2 – 2 – 2 – 2 – 2)
10:00 To Work Up, Then:
E2MOM 2 Reps AHAFA, Work Up In Weight.
Heavier Than 3 Weeks Ago!!!
Metcon
3: FT: (Thruster/BFB/CalBike) (Time)
For Time: Start In 2 Heats Seperatet By 5:00
60 Thrusters @30/20
50 Bar Facing Burpees
40/25 Cal Bike
TimeCap: 12.00
RX+:
Thruster @ 35/25
Hard Work Pays Off
4: Hard Work #162 (Weight)
Front Rack Walking Lunge Steps
5×10
Heavy As Form Allows – Work Up In Weight
